How to Maintain Progress: Avoiding Setbacks in Mental Health Goals

Growth Isn’t About Perfection—It’s About Learning to Keep Going

Progress in mental health isn’t about getting everything right—it’s about building the tools to navigate setbacks when they happen.

If you’ve ever started a new habit, therapy, or self-care routine, you know the initial motivation feels great. But as life gets busy, emotions shift, and unexpected stressors arise, it’s easy to feel like you’re slipping back into old patterns.

But here’s the truth: setbacks are not failures—they’re feedback. The goal isn’t to avoid them entirely but to recognize them early and develop ways to keep moving forward in a way that works for you.

If you’re feeling stuck, here’s how to maintain your progress and keep your mental wellness on track without burnout.

Why Maintaining Progress is Challenging

"I was doing so well… why is this getting harder?"

If you’ve ever felt frustrated that your progress doesn’t feel as steady as you’d like, you’re not alone. Setbacks happen for many reasons, including:

• Life disruptions – Stress at work, family challenges, or changes in routine can throw off even the best plans.

• Emotional resistance – Personal growth can bring up self-doubt or discomfort, leading to avoidance.

• Burnout from unsustainable routines – Trying to do "too much, too fast" can make it hard to keep up.

• Lack of structure or support – Without clear next steps, it’s easy to feel lost.

Instead of seeing these as reasons to stop, think of them as opportunities to adjust. Progress doesn’t follow a straight line—it moves in cycles, with ups and downs. Learning to recognize setbacks without self-judgment is the key to long-term growth.

How to Catch Yourself Before Losing Momentum

"How do I know if I’m slipping back into old habits?"

Setbacks rarely happen overnight. They start as small shifts—things we stop doing, emotions we ignore, or habits we push aside.

Early warning signs that your progress might be at risk:

• Skipping therapy sessions or self-care routines.

• Stress feels overwhelming, and you’re avoiding emotions.

• Negative self-talk is increasing ("I should be further along").

• Withdrawing from social connections or isolating.

• Old coping mechanisms (like overworking, numbing, or procrastination) are creeping back in.

The good news? If you’re noticing these patterns, it means you’re aware—and awareness is the first step to course-correcting.

Five Strategies to Stay on Track Without Burnout

1. Create Flexible, Sustainable Routines

It’s easy to set goals like "I’ll journal every day" or "I’ll never miss a session." But when perfection becomes the goal, it leads to frustration when life gets in the way.

Instead, build habits that fit into your real life.

Try this instead:
✔ Instead of "I’ll meditate for 30 minutes daily" → "I’ll take five deep breaths before I start my day."
✔ Instead of "I must journal every night" → "I’ll check in with myself three times a week."

Progress happens when habits feel sustainable. If something isn’t working, adjust rather than abandon it completely.

2. Anticipate & Plan for Obstacles

Setbacks are inevitable—but they don’t have to derail you. Having a plan in place makes it easier to recover quickly.

Try this:

• Identify your biggest challenge → (e.g., "When I’m stressed, I stop checking in with myself.")

• Set a small, realistic action plan → ("If I feel overwhelmed, I’ll pause and do one grounding exercise.")

• Keep a low-pressure backup plan → ("If I don’t have time for therapy, I’ll at least journal one takeaway from my week.")

The goal isn’t to avoid challenges—it’s to know what to do when they show up.

3. Lean on Support—Even When You Feel ‘Fine’

One of the biggest myths about mental health is that you only need support when things feel hard.

Myth: "I’m doing okay, so I don’t need to check in."
Truth: "Support helps me stay on track—not just recover from setbacks."

Therapy, close friendships, and self-reflection are tools for maintenance, not just crisis. Keep your support systems in place even when you feel stable—it makes consistency easier.

4. Measure Progress in Small Wins, Not Perfection

It’s easy to get caught up in big milestones—but real progress often happens in subtle, everyday ways.

• Did you pause before reacting to a stressful situation?

• Did you set a boundary—even if it was uncomfortable?

• Did you acknowledge your emotions instead of pushing them away?

These small wins add up. Instead of asking, "Have I fixed everything?" try asking, "What’s one way I’ve improved?"

5. Revisit Your 'Why'

When progress feels hard, remember why you started.

• What originally brought you to therapy or self-care?

• What’s one benefit you’ve already noticed?

• How do you want to feel long-term?

Try this: Write down your "why" and keep it somewhere visible—a note on your phone, a sticky note on your mirror. When motivation fades, let your purpose be your guide.

Progress is a Practice, Not a Destination

"Setbacks don’t erase progress—what matters is learning how to reset."

If you’re struggling to stay consistent, remind yourself:
✔ Setbacks are normal—what matters is getting back on track.
✔ Small changes are still progress.
✔ Support helps maintain momentum—don’t wait until things feel hard.

Need help staying on track? Therapy can help you build a plan that works for you.

Book a session today to explore personalized strategies for maintaining progress.