Managing frustration and low mood in recovery
Emotional ups and downs are part of rehab. Practical strategies and when to reach out for help.
Frustration and low mood are common companions in recovery. Naming them and having a few strategies makes them easier to handle.
In the moment
- Pause and take a few slow breaths.
- Step away and return to the task later.
- Name the feeling - it reduces its grip.
Day to day
- Keep small, enjoyable activities in your week.
- Stay connected with people you trust.
- Move your body - it lifts mood.
Reframe setbacks
- A hard day is not the whole picture.
- Focus on what you can control.
- Celebrate small progress.
When to get help
- Low mood lasting more than two weeks.
- Loss of interest or hope.
- Any thoughts of self-harm - seek help now.
How this site helps
You don’t have to do everything at once. Pick one small idea from above and try it this week.
- Turn a goal into a daily habit with Practice.
- See the evidence behind these ideas in Research.
- Practise the underlying skill with a calm game.
Remember: this is general education, not medical advice. Your clinician knows your situation best.