Buzz
If the course of a mental health struggle were represented on a graph, it might resemble a shallow, gradual wave or a dramatic rise and fall, interspersed with a few unexpected twists. Many individuals who have overcome mental health challenges often describe an 'aha' moment when things began to improve and they started to feel better.
In her book Little Treatments, Big Effects, Dr. Jessica Schleider, a clinical psychology professor and therapist, explores her research on single-session interventions in mental health care. After interviewing and surveying 98 participants and analyzing their experiences, Schleider identified five 'pathways to hope'—key elements from stories of recovery that marked the shift from struggle to healing:
Unexpectedly surprising yourself
Being truly seen
Recognizing others
Taking control of your own story
Giving back to others
Schleider describes these pivotal moments as 'specific, brief instances that left a lasting impression on the journey toward mental well-being.'
'The most consistent thread across almost all of the turning points was the realization of hope—that change was within reach when previously such hope seemed absent,' wrote Schleider.
When dealing with mental health challenges, it may be helpful to seek out—and even intentionally nurture—these 'pathways to hope' to break free from a negative state. If you're experiencing depression, anxiety, addiction, obsessive-compulsive disorder, or other mental health issues, there are ways you can create your own turning point towards recovery.
Pathways to Hope
Surprising Yourself
This means taking action, even in small steps, on something you once thought impossible. Not only does accomplishing the challenging task give you a boost of confidence, but it also provides evidence that the belief something is impossible doesn't necessarily make it so.
Try out a technique you learned in therapy. Even if you feel skeptical, give it a chance—therapists usually base their advice on well-researched methods.
Take a step outside your comfort zone and engage in an activity that makes you anxious. By successfully managing a new experience, you'll discover that your anxiety isn't always a true reflection of how risky the situation is.
Confront a fear. This could be through exposure therapy with a professional or by creating your own exposure exercises. Exposure therapy is useful for tackling anxiety, OCD, or PTSD.
Being Seen
Opening up about your struggles and receiving validation from others can help diminish the shame or fear associated with your mental health challenges, making you feel truly understood.
Recognizing Others
The desire to be seen often leads to discovering others who are experiencing or have overcome struggles similar to your own.
Seek out stories that resonate with you, whether through online communities or articles. This step can happen alongside your efforts to be seen.
Affirm and validate others. When you come across something you connect with, let the person know. This helps create the cycle of seeing and being seen.
Recognize your own capacity for empathy. You may find yourself relating to stories you never expected, but do. Acknowledge the role your empathy plays in your turning point.
Reclaiming Your Story
Living with mental health challenges can sometimes feel like losing control. It may seem like others understand what you need, but you lack the strength or ability to make choices for yourself.
Take the 'next right step.' Even if it's a small action, the important thing is that you choose the direction you want your life to take and move in that direction.
Be the driver of your bus. In acceptance and commitment therapy (ACT), the 'bus driver metaphor' suggests that your experiences are passengers on your life’s journey. If your bus is full of negative, loud passengers, you might be inclined to please those thoughts rather than choose your own path. You are the driver—you decide where to go.
Explore your identities. Schleider mentions a survey respondent who found their turning point by delving into their personal identities and their intersections. What aspects of your culture or self have you yet to explore?
Giving Back
Helping others who share similar experiences can empower you to continue progressing on your own path to recovery.
Tell your story publicly. Just as with being seen and seeing others, sharing your own experience contributes to the cycle of validation. If you're comfortable, consider speaking to a larger audience, whether through a group session or by writing a blog.
Participate in peer support. Reflect on the communities or spaces where you've received support, and explore ways you can give back, either formally or informally. Contributing in the same environment where you’ve felt understood can reinforce your drive toward wellness.
Be alert to significant moments
The impact of a turning point is truly realized when you recognize it as it happens—or by reflecting on its meaning afterward. As one of Schleider's interviewees (cited in Little Treatments, Big Effects) put it: 'I think they're probably there, but it takes a certain level of awareness to recognize them and respond in a way that makes them impactful. It's like a literal turning point in the road—if you're not paying attention, you could miss it, but if you are, you can see the exit and choose a new direction. Part of it is about showing up and being present.'
