Healing is an Upward Journey, Not a Straight Line

One of the biggest myths about recovery is that it happens in a straight upward line, that once you start getting better, things will just keep improving. But the truth is, you may take two steps forward and one step back. That doesn’t mean you’re failing; it means you’re healing.

Relapses don’t erase progress. They’re part of the process.

Much like physical healing, where wounds scab, reopen, and scar, emotional healing involves revisiting pain in new ways but with more tools and insight each time.

When facing anxiety, sadness, or trauma, it’s tempting to reach for whatever makes the pain go away fast. That might be binge-watching Netflix for hours, excessive drinking, compulsive scrolling, or workaholism.

But not all coping is created equal.

Here's a quick contrast:

Healthy Coping	Numbing Behaviors
Journaling or expressive writing	Doomscrolling social media
Mindfulness or meditation	Avoidance or procrastination
Talking to a therapist or friend	Shutting down emotionally
Exercising or going for a walk	Overeating or substance use

Ask yourself, “Does this make me feel better in the long term, or just numb right now?”

Tools That Actually Help

Everyone’s healing toolbox is different, but some universally helpful strategies include

1. Routine Anchors

• Small, daily routines (like making your bed, stretching, or having tea) provide structure.

• Routines offer predictability in a world that often feels chaotic.

2. Grounding Techniques

• Try the 5-4-3-2-1 method: name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.

• Helps bring you back to the present during panic or disassociation.

3. Therapeutic Support

• Therapy isn’t just for “when things are really bad.”

• Consider different types: CBT, EMDR, somatic therapy, and group therapy.

4. Creative Expression

• Art, music, dance, and poetry expressing feelings creatively can be incredibly healing.

5. Community

• Isolation breeds shame. Support groups (in-person or online), forums, and trusted friends can remind you that you’re not alone.

On the Hard Days: You’re Still Healing

Bad days don’t erase your progress. In fact, showing up for yourself on a hard day is often more significant than on an easy one.

Try asking:

• “What do I need right now?”

• “How can I offer myself some compassion today?”

Even if the only thing you did today was survive, that’s enough. That counts.

Be Gentle With Yourself

Mental health recovery is ongoing. There’s no final destination, just moments of peace, strength, and understanding woven through the struggle. Your healing may not look like anyone else’s, and that’s okay.

The goal isn’t to become perfect. It’s to become whole.

With Kindness & Care

A. Sawyer