Regression (Feeling Like You’re Going Backwards)

1) What it is

Regression is when you feel like you are coping less well than before, or behaving in more emotional, avoidant, or childlike ways. It is a stress response, not failure, and usually means the nervous system is overloaded.

2) What it feels like

• “I can’t cope anymore.”
• “I feel small or helpless.”
• “I want to hide.”
• “Everything feels too much.”

3) Common signs & symptoms

• emotional sensitivity or tearfulness
• avoidance of responsibilities
• increased anxiety or shutdown
• needing comfort or reassurance
• feeling overwhelmed easily

4) Why it happens (causes & risk factors)

• trauma triggers
• burnout and exhaustion
• major life stress
• feeling unsafe emotionally
• sleep deprivation
• too much responsibility

5) Triggers

• emotional conflict
• pressure and demands
• reminders of past trauma
• fatigue
• feeling unsupported

6) What helps now

• safety-first approach
• return to basics: food, water, rest
• inner reassurance statements
• reduce pressure for 48 hours
• ask for support early

7) Daily self-help support

• slow routines
• predictability
• gentle self-talk
• reduce stimulation

8) Professional treatment options

• trauma-informed therapy
• counselling and emotional regulation support
• DBT skills work
• GP support if symptoms escalate

9) Medication

Medication may help if regression is linked to anxiety or depression, guided by a GP.

10) Practical tips

• regression signals overload
• gentleness supports recovery
• capacity fluctuates
• rest is corrective

11) When to seek urgent help

Urgent help if:

• coping collapses
• panic or shutdown becomes constant
• thoughts of self-harm appear
• safety feels compromised

12) Where to get help (UK)

• NHS Talking Therapies
• GP support
• Samaritans 116 123 (if you feel unsafe)

‍