When you’re in the thick of OCD or anxiety recovery, one of the hardest things to accept is this: healing isn’t linear.

It doesn’t follow a straight line. It’s not a steady climb where each day is better than the last. Instead, it’s a rollercoaster—with wins, dips, twists, and days that feel like you’re right back where you started.

I’ve lived this. I’ve watched my clients go through it, too. The good news? A tough day (or even a tough season) doesn’t mean you’re doing it wrong. It means you’re human. And you’re still healing, even when it feels messy.

Hey there, I’m Jenna! An LPC, mom, and someone who knows just how frustrating the back-and-forth of recovery can be. That’s why I created simple, practical supports (like my OCD and anxiety recovery course, podcast, and various other resources) to walk with you through the hard parts.

So if you’ve ever found yourself thinking, “Why does this feel harder again?” or “Am I going backward?”—you’re not alone. Let’s walk through why healing feels so unpredictable, and how to keep going even when it does.

Why Healing Feels Like a Rollercoaster

OCD and anxiety recovery often starts with a burst of motivation. You learn new tools. You start doing the work. Things begin to feel a little lighter. But then, out of nowhere, the anxiety comes back. The intrusive thoughts hit harder. You feel stuck again.

That’s when the doubt creeps in.

“Why is this happening?”
“I thought I was past this.”
“Maybe I’ll never get better.”

I hear these thoughts all the time—from clients, and honestly, I’ve thought them myself. But here’s the truth: this is part of the process.

Your brain is healing. And just like a physical injury, recovery takes time, rest, and repetition. There are flare-ups. There are setbacks. That doesn’t mean you’re failing—it means your brain is still learning.

The Most Common Setbacks People Experience

If you’ve ever felt like you were “backsliding,” you’re not alone. Here are some common bumps in the road I see in OCD and anxiety recovery:

• Spike in symptoms after progress (This is actually a sign your brain is growing. It’s testing you—and that’s not always a bad thing.)
• Avoiding exposures you used to face (Especially when life gets busy or stress is high. It’s normal, but worth noticing.)
• Increased rumination or mental checking (Sometimes these sneak back in through the back door.)
• Feeling disconnected from progress (You forget how far you’ve come because you’re too close to it.)

If you’re caught in perfectionism, it can make these setbacks feel even worse. That’s why I wrote Progress vs. Perfection: Why Small Wins Matter in OCD Recovery—to remind you that every step counts, even when it doesn’t feel like it.

How to Reframe Setbacks as Part of the Process

Instead of seeing setbacks as failures, I want you to think of them as feedback. They’re not the end of the road. They’re just data points. Information your brain is giving you.

When a flare-up happens, ask yourself:

• What might be triggering this right now?
• Am I avoiding something that used to feel easier?
• Have I been slipping back into compulsions or safety behaviors?
• Am I being too hard on myself?

Setbacks are opportunities to get curious, not critical. (And if that feels impossible right now, that’s okay. It will feel easier with time.)

Recovery isn’t about eliminating anxiety. It’s about changing your relationship with it.

If you’re stuck in the loop of needing answers or control, my blog Embracing Uncertainty: How to Let Go of the Need for Control in Anxiety and OCD Recovery might be exactly what you need right now. Uncertainty feels scary—but learning to sit with it is where the magic happens.

What to Do When You Feel Like You’re Backsliding

When you feel like you’ve lost ground, the worst thing you can do is panic. The second worst thing? Give up.

Instead, here’s what I recommend:

1. Zoom out.
   Look at the bigger picture. One hard day (or even a hard week) doesn’t erase all the work you’ve done. Think about where you were six months ago. You’ve come further than you realize.
2. Name it.
   Literally say out loud, “This feels like a setback, but I know healing isn’t linear.” Remind yourself that discomfort isn’t danger.
3. Get back to basics.
   Go back to the skills that helped you early on. Exposures. Reducing compulsions. Self-compassion.
4. Reach out.
   Listen to a podcast, revisit a favorite resource (I’ve got some great ones!), or remind yourself of what you’ve already learned. You have the power to help yourself, and sometimes the right support helps you see that more clearly and makes it all feel a little less heavy.

And if you’re curious about how different tools can work together in treatment, I go deeper into that in How EMDR and ERP Work Together for Comprehensive OCD Treatment. Combining approaches can offer extra support when you hit those harder stretches.

How to Keep Moving Forward

Forward doesn’t always mean fast. And it definitely doesn’t mean perfect. In fact, some of the strongest moments in recovery are when you keep going even when everything in you wants to stop.

Here’s how to keep going:

• Anchor into your values. Why did you start this journey? Who are you doing it for? What kind of life do you want on the other side of this?
• Celebrate the small wins! Every time you resist a compulsion, tolerate uncertainty, or choose rest—you’re rewiring your brain.
• Practice radical self-compassion. I’m serious about this. You cannot hate yourself into healing. You need grace, not guilt.
• Remind yourself that hard doesn’t mean hopeless. Some of the hardest moments I’ve had (personally and professionally) have led to the biggest breakthroughs.

If you’ve ever felt like no one warned you how tough this process would be, you’ll want to read What No One Tells You About OCD Recovery: The Hardest & Most Hopeful Parts. I wrote it to help you feel seen—and to remind you that you’re not broken. You’re building something new.

Wrapping it Up: You’re Still Healing—Even on the Hard Days

You don’t have to feel better every day to be getting better. Healing isn’t linear, and you’re allowed to have messy days, setbacks, and moments of doubt. That doesn’t erase your progress. It’s part of it.

And if you’re ready to take a structured next step, my OCD and Anxiety Recovery Blueprint walks you through everything I teach my clients. You can check it out here.

Need something tangible to keep going? My Break Free merch was made for moments just like this. Whether it’s an affirmation sticker, a calming air freshener, or my Break Free Affirmation Cards, these tools are small ways to reconnect to your strength. You can browse everything right here.And if podcasts are more your speed, All The Hard Things is where I talk about recovery in real, honest, and hopeful ways. You don’t have to do this alone. I’m right here with you—every step of the way.