Mental Health Ups and Downs: Why They Happen and How to Get Through Them
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Life is filled with highs and lows
Everyone’s mood fluctuates on any given day. And even with professional support, emotional highs and lows are a natural part of life. However, if you’re experiencing frequent, extreme mood changes or have been feeling down for an extended period, learning how to manage these moments — and when to ask for help — can make all the difference.
Gloria, a former patient at Pathlight Mood & Anxiety Center (Pathlight), shared her story of dealing with her own ups and downs. After a traumatic car accident at the age of 12, which claimed her father’s life, Gloria became numb. She coped by becoming a high achiever — excelling in school, securing scholarships and maintaining a busy schedule — but inside, she was crumbling. “I was ready to end it all. I felt disconnected, alone, hopeless and worthless,” she recalls.
Gloria’s journey, like so many others, was filled with ups and downs. She went through Pathlight’s program twice, gaining the essential tools to manage her PTSD, depression and anxiety. Her story reminds us that, even through difficult times, there are ways to move forward and heal.
Let’s explore why these emotional ups and downs happen and how you can navigate them.
Why mental health setbacks happen
It’s natural to wonder why, even after working hard to improve your mental health, setbacks still occur.
“Life is full of unexpected twists and turns, and it’s common, even after treatment, for people to experience periods of lower mood,” explains Leslee Marcom, PhD, CEDS-C, regional clinical director at Pathlight.
According to Dr. Marcom, several factors can affect our mood on any given day, including:
- Unexpected life events
- Stress
- Hormonal changes
- Poor sleep hygiene
- Poor nutrition
- Substance use
- Major life transitions
- Genetics
If these factors lead to fluctuations or down periods, it doesn’t mean you’ve failed or that new coping skills don’t work. It simply means that mental health, much like physical health, requires ongoing care and attention.
“Recovery is not linear. Some days you will be okay, and others, you will be knocked down,” says Gloria.
The important thing to remember is that setbacks are a natural part of the healing process, and they don’t define you or your progress.
Preparing for the lows
It can be hard to predict when a down period will hit, but a strong support system and go-to coping skills can help you manage them. Just remember that when you’re feeling anxious or depressed, it may be harder to recall strategies that can help.
Dr. Marcom suggests creating a laminated coping card with some key skills and statements to manage emotional distress. Here are a few items to include:
- Box breathing: This simple technique where you inhale for four seconds, hold for four seconds, exhale for four seconds and repeat can help you relax.
- Grounding techniques: Focus on your surroundings, such as how your feet feel on the floor or things you see or hear around you, to bring yourself back to the present moment.
- Positive statements: Reminding yourself “I can do hard things, I can get through this moment” can help you feel empowered to get through difficult times.
- Contact information: Phone numbers of loved ones or helpful resources, such as a crisis hotline, are great to have on hand if you need extra support.
Dr. Marcom also emphasizes the importance of regular therapy:
“Having an established relationship with a therapist means that when a setback occurs, you have someone to turn to.”
Six ways to care for yourself during a down period
When you’re going through a tough time, it’s important to show yourself the care and support you deserve. Here are six ways Dr. Marcom recommends to help you manage these challenging moments:
- Start, maintain or restart weekly therapy with an outpatient provider.
- Schedule regular social gatherings to stay connected and open yourself up to receiving support from those around you.
- Aim for eight hours of sleep each night to get the rest your brain and body need.
- Take walks outside to feel grounded and move your body, as long as overexercising is not a concern.
- Practice deep breathing to regulate your nervous system and stay calm. When done regularly, deep breathing offers many physical and psychological benefits.
- Try journaling to track positive moments and write down anxious or depressive thoughts as a way to let them go. This can help you “get out of your head” and process your emotions more effectively.
For Gloria, seeing her therapist weekly, staying active through dancing and caring for her dog became key aspects of her self-care. “Wellness for me nowadays is being able to function without the crushing weight of pushing away my trauma,” she shares. It’s not about eliminating all difficulties but finding ways to stand up stronger and quicker when they happen.
Supporting a loved one through setbacks
Watching a loved one struggle with their mental health is hard. Asking a question like “Is depression normal?” or “Is anxiety normal?” can be a good starting point to learn more about what your loved one is going through.
“The best way to support your loved one is to have a working knowledge of what depression, or another disorder, is and what it isn’t,” explains Dr. Marcom.
Depression isn’t something they can just “snap out of,” so your loved one will need support to stay motivated and engage in activities that lift their mood rather than feed into their low feelings.
You can also encourage and support your loved one to get help and seek treatment.
“If your loved one’s mood is spiraling down, the sooner they can seek support — from family, friends and professionals — the better the outcome will be,” adds Dr. Marcom.
If they are hesitant or resistant to make appointments, offer to help with scheduling, attend sessions with them or assist in writing a list of symptoms to share with providers. “Be patient with them as they seek help,” Dr. Marcom emphasizes. “Asking for help is hard, and following through can sometimes be even harder.”
When to seek help
For many, it can be difficult to differentiate between typical mood shifts and something that requires more attention. Dr. Marcom notes that if you feel “off” but continue your daily routine, it’s not necessarily something to worry about. However, if those feelings start interfering with your daily functioning, it may be a sign that you need extra support.
“If you wake feeling a bit ‘off’ and then do not go to work, isolate, cancel plans and notice you are not reaching out for support, it may indicate that more support is needed. If this continues for several days and worsens, then it’s a significant sign that extra support is needed,” explains Dr. Marcom.
Are mood swings “normal”? Yes, they are. But knowing when to seek help for anxiety or when to seek help for depression can help you learn to manage the mood swings. “If the above patterns start to appear, reach out to your support system or therapist,” Dr. Marcom recommends.
The path to healing starts with the right support
Setbacks can be discouraging, but Dr. Marcom reminds us:
“Just as moods can spiral down, they can also spiral back up.”
Staying connected to your values, building a strong support system and maintaining hope can help make life more enjoyable.
Gloria’s journey shows that, even after deeply traumatic events, recovery and wellness are still possible.
“My mind was like a rusty steering wheel that I thought was impossible to salvage,” recalls Gloria. “Pathlight provided the support, resources and safety that I needed to build a foundation of lifelong tools. My biggest takeaway was my mental health does not define me, and it is only a part of me.”
If you’re struggling with your mental health, know you’re not alone. Call us at 866-622-5914 or schedule a quick 15-minute call today. We’ll listen to what you’re going through and match you with the exact support you need to navigate your ups and downs.
