Pathways To Recovery, chapter 9, 'Obstacles'
Recovery is rarely a straightforward process; it is accompanied by obstacles such as financial problems, discrimination, stigma, and personal setbacks. Although it is not always possible to avoid these barriers, you can learn to recognize them, deal with them, and grow from them. This chapter offers practical tips and strategies for overcoming obstacles, such as seeking support, remaining patient, and identifying triggers. By consciously addressing these challenges and adopting a positive attitude, you can work step by step toward a meaningful and fulfilling life, even when the road is bumpy.
- Here are some tips for dealing with obstacles on your recovery journey:
+ Be aware of challenges.
The first step to overcoming an obstacle is acknowledging that it is there. Once you know what you are facing, you can begin to make a plan to deal with it.
+ Seek help.
There are many people who can help you in your recovery, such as your family, friends, therapists and support groups. Don't be afraid to ask for help if you need it.
+ Be patient.
Recovery is a process that takes time. Don't be disappointed if you don't see results right away. Stay patient and persistent, and you will eventually reach your goals.
Setbacks and relapses are a natural part of the recovery process, and it's important to have a plan in place for when they happen.
- Here are a few tips that might help:
+ Acknowledge and accept the setback:
The first step is to recognise that a setback has occurred and to accept it without self-judgment. It's important not to get discouraged or lose hope.
+ Identify the triggers:
Try to figure out what caused the setback. If you can anticipate what might trigger a setback, you can take steps to avoid it or at least minimise its impact.
It is important to remember that you are not alone. There are many people who have recovered from mental illness. You can do it, too! Keep going, and never give up!
- The following exercise will help you identify obstacles and come up with strategies to deal with them:
- Write a list of obstacles you have faced in the past or are most likely to face on your recovery journey.
- Divide the obstacles into categories, such as financial problems, social isolation, discrimination and even personal weaknesses.
- Think about how you can help yourself deal with each obstacle.
- Would you need help from others? Should you take a different approach?
- Determine what you yourself can do to reduce the likelihood of future obstacles.
- Be realistic and accept that there are things you simply cannot influence, but do try to prepare yourself as best you can for any challenges.
- Repeat this exercise regularly to ensure you stay abreast of new obstacles and to see if your plans for dealing with them are still relevant and effective.
- Remain optimistic and believing in yourself and your abilities:
There will always be obstacles, but with the right help and a positive attitude, you can get around them and through them achieve a great deal!
The path to recovery from mental illness is often fraught with obstacles, making it difficult for individuals to navigate their way back to a fulfilling life. These obstacles can be both internal and external, and they often work in concert to impede progress.
Looking back on the past
Many people with mental health problems would like to return to a time when they did not have problems. They think the road to recovery begins with returning to their old lives. They had ambitions, relationships and careers in good times, but had to give them up when their mental health problems took over much of their lives.
What they learn over time, however, is that they are not the same persons they used to be. They have changed, the people around them have changed and the circumstances are different. So returning to the past is no longer possible.
However, this does not mean that they should forget their old lives, interests and achievements. Many of their inner strengths and resources left behind in the past can be rediscovered and used in shaping their future.
- Here are some tips for rediscovering your inner strengths and resources:
- Reflect on your old lives, interests and accomplishments. What did you enjoy doing? What were you good at?
- What are your strengths and talents? What are you proud of?
- What are your values and goals? What do you want to achieve in life?
- What are your support networks? Who are the people who support and encourage you?
By answering these questions, you can get a better picture of who you are and what you are capable of. You can use this information to make a plan for your future.
Recovery is a journey, not a destination. There will be ups and downs, but if you focus on your goals and your inner strengths, you will eventually find your way to a better life.
- Can you name a few positive experiences, relationships, dreams and memories you would like to take back in your life, and keep for the future?
That ive recovered from my psychosis and dont have much complaints during the days. Also do i dream better during the nights.
As you work on your recovery, you may feel the need to move on from your experiences of mental health problems and try to forget that they ever happened. You may try to return to your previous life and avoid feeling stuck in the past. You may also realize that all your experiences, even the most difficult times with mental health problems, have contributed to your personal growth and development. You can accept these experiences as part of who you are and recognize that they have helped shape the unique person you are today.
- How do you look at your psychiatric history? Do you want to give your experiences a positive place? Or do you want to close them and not look at it anymore?
I see my history as something positive.
Following someone else's roadmap
It is common to compare yourself to others and be motivated by how they see you. You may begin your recovery journey to please a partner, therapist, or family members, or to meet certain expectations within a treatment plan or cultural norms. However, if you are guided solely by the desires and expectations of others, you may make choices and compromises that are not true to who you are. Remember that you are in control of your own life and that you know your own needs, wants, and goals. It can be difficult to achieve your goals if you follow someone else’s roadmap.
With that in mind, you may sometimes feel like you can’t escape the demands that different roles and environments bring into your everyday life.
- What part of the things you have noted about your recovery is based on your own ideas, intuition, and desires?
Some parts of my psychosis i take with me for life, and that keep me interested in certain things.
- What part of recovery shapes a reflection of your own strengths, norms and values?
Im never a danger for myself or others. I think im friendly and smart.
- What part of your journey of recovery is more based on what others expect of you?
Sometimes i feel the pressure to perform.
The most successful recovery journeys are those that align with your personal values and goals, rather than following a one-size-fits-all approach. It's important to be honest with yourself about what truly matters to you and what you're working towards.
- Here are some tips for following your own road map:
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Identify your own needs, desires and goals: What do you want to achieve in your journey to recovery? What are your priorities?
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Be honest with yourself about your motivations: Are you really motivated by your own goals, or are you trying to please someone else?
+
Set realistic goals: Don't try to do too much too soon. Start with small, achievable goals and gradually work toward bigger goals.
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Be patient: Recovery takes time and effort. Don't get discouraged if you don't see results right away.
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Celebrate your successes: No matter how small, take time to celebrate your successes along the way. This will help you stay motivated and on track.
+ Remember that you are the only one who knows what is best for you:
Don't be afraid to follow your own road map, even if it is different from those others have chosen.
Have your own unique goals in life. These goals should be based on what you truly want for yourself, not on what others think is best for you or what they expect from you. Change is only possible when you are clear about what you want and why you want it. Try not to be influenced by the goals of others or by what they need for their own recovery. Your goals should reflect your own desires, values and motivations.
Going too fast
Understandably, you may be excited by the idea of recovery. You may want to make up for lost time and resume your life. But sometimes you may move too fast. You may take a job too soon, move out of your home, leave day treatment, or decide that you no longer need the people who support you. You may even stop taking medication instead of gradually tapering off under professional supervision.
You may find yourself taking on too many tasks and being unable to meet obligations that you were not prepared for. You may do all this simply to prove to yourself or others how far you have come.
But it is important to remember that recovery takes time. You do not have to change your life overnight or work so hard that you become stressed. You do not have to neglect the basics of rest and support, and you do not have to stop accepting help from those around you to show that you are independent.
Even without working hard, you can become tired and lose your motivation. This may mean that you have not yet found the right pace and need to step back, rest and regain your energy. The wrong medication or too much medication can also leave you feeling as though you lack the energy to work on your recovery.
If you move too fast, you may experience a relapse. This can be frustrating and disappointing. But it is important to remember that a relapse is not the end of the world. It is simply another step on the road to recovery.
If you experience a relapse, it is important not to give up. You can go back to basics and give yourself time to heal. You can also learn from your experiences and make sure you do not repeat the same mistakes.
Recovery is a journey, not a destination. There will be ups and downs, but if you remain patient and committed, you can continue moving forward and eventually achieve your goals.
- What is the tempo you want for your recovery?
Calculating per week
- How much endurance or energy do you have at this moment?
Im high in the energy this week.
- Did you went to fast in the past, and did you get in the dangerzone?
Yes ive been under pressure a lot.
- What can you learn from this experience, so you know in the future how to make recovery a pleasant experience?
Taking it calm, and lots of routine.
Low expectations and self-stigma
On your road to recovery, you may encounter obstacles in the form of fear and negative thinking from others. This may come from fellow clients, friends, partners or family members who encourage you to slow down or take a break from your recovery process. They may feel uncomfortable with the changes you are going through and may react angrily or negatively when you make progress. This may be because they fear that you will leave them or that your relationships will change.
Sometimes, people may also have expectations of you that do not recognize your true strengths and talents. They may focus on your weaknesses, the talents you do not have, or your shortcomings. They may want you to avoid challenges because they are afraid that you might experience a relapse.
When you are regularly told not to do too much or not to expect too much from life, it may seem as though people are simply trying to protect you from future problems. But when you constantly focus on your problems and symptoms, this can drain the energy you need for your recovery. When you regularly receive negative messages, this can lead to discouragement, depression, withdrawal or giving up.
These negative messages can also come from the media or from the culture around you. Many people still have misconceptions about mental health challenges and may believe that people experiencing mental health problems are less intelligent, unfit for work, dangerous, or incapable of having friendships or intimate relationships.
Self-stigma
Self-stigma can develop as a result of social stigma, oppressive attitudes and the stories you hear from others. Restrictive and negative ideas based on stigma can become so deeply rooted in your mind that you may start to see them as the truth. When you accept these negative stories about yourself as true, they can inhibit and limit you in your recovery process.
When you internalize these negative stories about yourself and your abilities, they can influence the way you think and prevent you from recognizing your potential. Stigma can have a negative impact even when it does not fit with your values, personal strengths or the resources available to you. You can become your own worst enemy when you accept negative beliefs about your shortcomings as the truth and overlook your own strengths.
When you accept a limited view of yourself, it can take you off track and slow you down on your road to recovery. Self-stigma is often accompanied by feelings of unworthiness and negative thoughts about yourself, based on the social stigma surrounding mental health challenges.
- Do you feel that you are limited by selfstigma? If you think that this is the case, feel free to make the next exercises:
- Note negative descriptions of you that has been given by family, fellow clients, friends, caregivers or others. And made a lasting impression on you.
That i cant be trusted.
- Describe negative judgements about yourself about your capabilities, skills, creativity, intelligence or dignity, that you started to believe.
That i cant work fulltime.
- Write down all the negative stories about things from the past that keep floating around in your head, and negative influences your behavior.
That i used to lie a lot.
- Write about the feelings of guilt, not feeling worth it, or the feeling of shame from the past and events where you afraid of in the future.
That i did cross the line sometimes.
- Write down negative predictions from yourself or others about your future and the chance of success in life.
That i need to use medication my whole life.
How has having stigmas about yourself affected your life and your recovery? Below is a list of consequences of feeling negative about yourself, feel free to read through it and determine if you have these negative behaviours in your life.
1. Low self-esteem.
Do you struggle with self-doubt or a negative self-image? Do you have difficulty seeing the value in your own life or believing that you can succeed?
- Think about these feelings.
2. Over-dependence on the opinions and approval of others.
Do you find that you rely heavily on others to validate your actions and identity? Do you struggle to be kind to yourself, treat yourself well and reward yourself?
- Reflect on this.
3. A negative or pessimistic view of the world.
If you have a negative self-image, you may tend to see the world around you in a negative light. A pessimistic outlook can lead you to see the world as dark and intimidating.
- Think about pessimistic ideas and negative feelings about the people around you.
4. Self-pity.
Do you often feel sorry for yourself and complain about the things that happen to you? Do you see yourself as a victim in most situations?
- Think about how self-pity affects your life.
5. Cynicism.
Do you have a 'yes-but' attitude to life? Do you doubt the intentions of people who try to help you? Do you find it hard to trust opportunities that come your way because you believe they will not work out?
- Think about how this affects you.
6. Negative self-stories.
Your beliefs often affect your experiences. Could self-stigma lead to further failure, rejection and destructive patterns of behaviour?
- Think about what you believe about self-stigma.
7. Paralysis.
Has self-stigma paralysed you? Not being able to take risks or make changes? Do you feel stuck and unable to move in a positive direction in your life?
- Think about this.
How to deal with low expectations and self-stigma
- There are a number of things we can do to deal with low expectations and self-stigma:
+ Identify the sources of negative thinking:
Where do the negative thoughts about ourselves and our abilities come from? Do they come from others, the media or yourself?
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Map your strengths and talents: What are you good at? What are you proud of?
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Set realistic goals: What do you want to achieve in your recovery? Don't be too hard on yourself if you don't achieve everything at once.
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Seek support from others: Talk to friends, family, a therapist or another support group.
+ Take care of yourself: Make sure to get enough sleep, eat healthy and exercise regularly.
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Be kind to yourself: Be patient and understanding to yourself. We are all human and make mistakes.
Recovery is a process, not a destination. There will be ups and downs, but if you remain patient and committed, you will eventually achieve your goals.
- If we want to let go of self-stigma, where do we start? Here are some things you can work on to feel better about yourself:
- Read about people in recovery, or find a company of people who are role models for you in recovery.
- Join a support group or client association.
- Make amends to people you have hurt or wronged. Practice forgiveness with yourself and others.
- Use cognitive behavioural techniques to talk positively to yourself and resist negativity.
- Stand up for yourself.
The first step in overcoming obstacles is to recognize them and acknowledge their presence. Once we do that, we can begin to develop strategies for dealing with them. It's also important to reach out for support from others who have faced similar challenges.
Walking in circles
You can become so absorbed in worries and expectations that you lose sight of the goals.
You can become overwhelmed when you set unattainable goals or try to do too much at once. Sometimes, you may have goals that are so far in the future that you cannot see a clear path to achieving them. Having too many goals at once can also be confusing.
To avoid these pitfalls, it is important to have a few clearly defined goals and work on them one at a time. For some people, it may start with something as simple as “getting out of bed.” Once you achieve that goal, you can move on to other short-term goals and take small steps to improve your life.
Having a clear roadmap for your journey is important. Remember that your goals should be specific, realistic, meaningful and achievable within a reasonable amount of time. Unrealistic expectations about what you can achieve in the near future can leave you feeling as though you have hit a wall or failed.
If you feel that you are not making progress toward your goals, take another look at them. If they feel overwhelming or confusing, make them more specific and realistic. Think about what you need right now and what you can realistically do at this point in time.
When you are doing well, you may feel like you can take on the whole world. Even then, it is best to divide your day into small, manageable tasks. This way, you can focus on and complete them one at a time.
Keeping a list or calendar of the things you want to do can often help. You may find that maintaining structure and following a daily schedule can support your recovery.
If there is something that you keep putting off until the next day, and then the day after that, it may not be the right goal to work on right now. In that case, take the task off your list and add it back later, when you feel ready to work on it. If you decide to keep the goal on your list, break it down into short-term steps that you can manage right now.
Even if you choose destinations or goals for the distant future, you need to use the time and energy you have now to take the “next step” in your plan. You can learn to appreciate and even enjoy the process of recovery.
You can also learn to enjoy where you are in life right now. In time, you will reach your goals. Your desire to make progress does not mean that you cannot enjoy where you are today. Try not to wait until you have achieved a goal before allowing yourself to enjoy life.
Offside because of symptoms
In this blog, we will not discuss the specific symptoms of mental health problems, but it is important to recognize that they can occur and throw you off balance. However, by practicing self-care, you can effectively manage your symptoms and stay on track with your recovery.
One effective way to manage your symptoms is to learn to recognize when you are under stress. By paying attention to your emotions and thoughts, you can identify when your symptoms are getting worse. If you notice that your symptoms are becoming overwhelming, you can proactively use the strategies you have developed to manage them, such as practicing relaxation techniques, seeking support from trusted people, or using healthy coping strategies.
It is also important to recognize that sometimes things do not go as planned and you may experience a relapse. However, it is important not to view a relapse as a failure or the end of your recovery journey. Instead, you can see it as part of the recovery process and as an opportunity to learn more about yourself and your vulnerabilities. It can provide an opportunity for growth and self-reflection, as well as a chance to reassess your coping strategies and make adjustments to help prevent future relapses.
Although mental health symptoms may occur and present challenges during your recovery journey, practicing self-care, recognizing stress and viewing relapses as opportunities for growth can help you stay on track and continue making progress toward recovery. Try to approach setbacks with self-compassion and perseverance. Remember that recovery is an ongoing process with ups and downs, and that you can overcome challenges and continue working toward greater mental health and well-being.
Fear of failure and fear of success
Fear of failure or fear of success can both hinder your recovery process. It is important to understand the causes of these fears so that they do not hold you back. Often, identifying the specific reasons why you are afraid is an important first step in overcoming these fears. This allows you to calm yourself and address your fears so that you can move forward with your recovery, even when it sometimes feels like a risky endeavor.
Fear of failure
Fear of failure can keep you from taking new steps in your recovery process. You may be afraid of failing in your pursuit of recovery, of being disappointed again, or of disappointing others. This fear can paralyze you and cause you to cling to familiar patterns, even when they are no longer constructive. It is important to recognize that failure is a natural part of the learning process and does not mean that you are not making progress. Making mistakes and experiencing setbacks are opportunities to learn and grow, and they can ultimately make you stronger throughout your recovery process.
Fear of success
On the other hand, fear of success can also slow you down in your recovery process. You may be afraid of the changes that success can bring, or you may feel uncomfortable with the responsibility and expectations that come with success. You may even feel guilty about achieving success, especially if people around you are still struggling. It is important to realize that success is something to celebrate and be proud of, and that it does not mean you are letting others down. It can be helpful to examine and reframe your beliefs and fears about success so that you can allow yourself to move forward and continue your recovery process with confidence.
How to deal with fear of failure and fear of success
It can also be helpful to seek support from professionals, therapists or support groups to help you deal with your fears of failure or success. By acknowledging, understanding and addressing your fears, you can free yourself from the influence they may have on your recovery process. You can learn to trust in your own abilities and resilience and allow yourself to grow, recover and thrive, even when you occasionally experience anxious thoughts or feelings.
It is a process, and it is important to be patient and compassionate with yourself as you move forward in your recovery.
- Whats the worst thing that happend to you when you had the feeling that you failed in something?
Ive got fired before.
- What can you learn from this experience? Can you now look different at it?
I need to think about others more.
- Which inner strength and forces in your environment did you use to get back up on your feet after this?
My family, and my positive attitude.
One way to cope with fear and anxiety is to write down your thoughts. You can challenge negative or frightening thoughts by writing down statements about your strengths and abilities. Remember that you deserve success in your life and that you can choose to allow positive experiences and opportunities into your life.
Try to recognize and celebrate even small successes and to reward yourself for making positive changes.
Don't get lost along the way
After all the careful planning you have done, it is crucial to put your ideas into action in your daily life. Your journey to recovery is not just a concept in your head or on paper - it comes to life through the actions you take every day.
It is helpful to regularly look back at your list of strengths and goals and remind yourself of them. Sharing your plans and progress with trusted friends or family members can also be valuable, as you can seek their guidance or support when you are uncertain. Another helpful technique is to place notes around your home to remind you of your goals and help you stay focused and on track.
It is important to remember that changes in your habits may not be immediately noticeable; it may take several weeks before you see progress. In the early stages, it is important to maintain a structured routine throughout the day to help you achieve your short-term goals. Without actively incorporating new activities and habits into your daily life, you may fall back into old patterns. As with sports or music, consistent practice is essential for success.
In addition to maintaining a routine, it is important to be patient and compassionate with yourself as you navigate the ups and downs of your recovery journey. Change takes time, and setbacks are a natural part of the process. It is okay to make mistakes and stumble along the way, as long as you learn from them and keep moving forward. Celebrating your progress, no matter how small, can also be motivating and empowering.
As you continue to take action toward your recovery goals, it is important to regularly evaluate and reassess your progress. Are the actions you are taking leading you toward the desired results? Do you need to make adjustments or changes to your plans? Reflecting on your progress and making changes as needed can help you stay focused and aligned with your goals.
Putting your plans into practice and incorporating new habits into your daily life is a crucial step in your recovery journey. It may take time, effort and patience, but by consistently taking small steps toward your goals, celebrating your progress and seeking support when needed, you can make meaningful changes in your life and stay on the road to recovery.
- An example of an obstacle you may face during your recovery journey is largely self-criticism and pessimism. Here are a few tips for dealing with it:
- Write down your daily positives and negatives so that you have a clear and objective view of your daily progress.
- Try to replace every negative thought with a positive one.
- Practice positive thought power strategies, such as dreaming, visualization or affirmations, for example.
- Try to accept yourself as you are and accept your failures without criticizing yourself.
- Set concrete and realistic goals for your recovery journey and process your pessimism by seeing these goals in a positive light, such as a challenge you can overcome.
- Seek professional help from a psychologist or other professional if you don't feel strong enough to deal with these challenges.
It's important to remember that setbacks are a natural part of the process. How you respond to those setbacks can make all the difference in your progress.