Self-Care Tips for Early Recovery

Entering recovery is a time of big changes. Self-care helps you build resilience and cope with stress. Below are practical strategies to support your wellbeing in early recovery.

Physical Self-Care

• Movement: Take a daily walk, stretch, or do light exercise for at least 10 minutes to boost energy and improve mood.
• Nutrition: Eat balanced meals and stay hydrated. Keep healthy snacks on hand to curb cravings and stabilize blood sugar.
• Rest: Aim for 7–9 hours of sleep each night. Establish a relaxing bedtime routine (e.g., reading or gentle stretching) to improve sleep quality.

Emotional Self-Care

• Mindfulness: Practice deep breathing or a brief meditation for 5 minutes when you feel overwhelmed.
• Journaling: Write down your thoughts and feelings daily to process emotions and track progress.
• Positive Self-Talk: Challenge negative thoughts by reminding yourself of strengths, past successes, and your goals in recovery.

Social Self-Care

• Support Network: Connect with a sponsor, friend, or family member at least once a day. Share wins and challenges openly.
• Peer Groups: Attend a recovery meeting or group regularly to exchange experiences, encouragement, and accountability.
• Boundaries: Learn to say no to situations or people that trigger stress or cravings. Protect your progress.

Emergency Strategies

• 3-3-3 Grounding Technique: Name 3 things you see, 3 things you hear, and 3 things you can touch to refocus your mind.
• Quick Call List: Keep a list of 2–3 trusted contacts you can call when cravings or anxiety peak.
• Distraction Toolbox: Create a list of 5 go-to activities (e.g., drawing, reading, a cold shower) to shift your focus during difficult moments.

Use these tips to choose strategies that resonate most with you. Highlight the ones you plan to try this week, and bring them to our next discussion.

Self-Care Planning Worksheet

Use the strategies from the Self-Care Tips Reading to complete each section below. Be as specific as you can—this is your personalized plan for early recovery.

1. Daily Self-Care Strategies

Think of three small, achievable actions you can do every day. For each strategy, answer:

• What is the activity?
• When will you do it?
• Why is it important for your recovery?

Strategy 1
What:






When:




Why:

Strategy 2
What:






When:




Why:

Strategy 3
What:






When:




Why:

2. Weekly Self-Care Goals

Choose two or three activities you will do at least once a week. For each, describe the activity and set a day or time.

Activity 1
What:






Day/Time:

Activity 2
What:






Day/Time:

Activity 3 (Optional)
What:






Day/Time:

3. Emergency Self-Care Toolbox

Prepare your go-to strategies for moments of high stress or cravings.

1. 3-3-3 Grounding Technique: Name 3 things you see, 3 you hear, 3 you can touch. Describe how you’ll use it:
   
   
   
   
   
   
   
   
2. Quick Call List: Keep this at hand.
   • Contact 1: Name _____________ Phone _____________
   • Contact 2: Name _____________ Phone _____________
   • Contact 3: Name _____________ Phone _____________
3. Distraction Toolbox: List 5 quick activities you can do right now:

   1. ---

   2. ---

   3. ---

   4. ---

   5. ---

4. Reflection & Accountability

Potential Barriers: What might get in the way of your self-care plan?

Accountability Partner: Who will check in with you, and how often?

My Commitment This Week: Write one clear commitment you will keep to support your recovery.

Keep this worksheet with you, and revisit it daily. Share any updates or challenges in our next session—you are not alone on this journey.

Self-Care Discussion Guide

Purpose

This discussion helps participants reflect on self-care strategies from the Self-Care Tips Reading and plan how to implement them using the Self-Care Planning Worksheet. It fosters peer support and shared accountability.

Discussion Guidelines

• Speak openly and respectfully.
• Listen without judgment.
• Maintain confidentiality: what’s shared here stays here.
• Encourage quieter members to contribute—everyone’s voice matters.

1. Reflecting on Self-Care Tips (5 minutes)

1. Which self-care tip from the reading stood out most to you, and why?
   
   
   
   
   
   
   
   
   Follow-up: Can you share a specific example of when you’ve used (or could use) that strategy?
   
   
   
   
   
   
   
   
2. Were there any tips you found challenging or unfamiliar?
   
   
   
   
   
   
   
   

2. Connecting to Your Plan (8 minutes)

1. Look at Section 1 (Daily Strategies) on your worksheet.
   
   
   
   
   
   
   
   
   
   
   
   
   • Which one daily action feels most achievable?
   • What obstacles might get in the way of doing it every day?
2. Now consider Section 3 (Emergency Toolbox).
   
   
   
   
   
   
   
   
   
   
   
   
   • Which grounding or distraction technique will you rely on when cravings hit?
   • Who is on your Quick Call List, and why did you choose them?

Follow-up Prompts:
• How can the group support you in overcoming those obstacles?
• Are there alternative strategies you’d like to try?

3. Peer Sharing Activity (7 minutes)

1. Pair up with someone you haven’t spoken to yet.
2. In pairs, take turns sharing:
   • One daily strategy you committed to and why it matters.
   • One idea for a weekly or emergency strategy you’re excited to try.
3. Offer one piece of encouraging feedback to your partner.

4. Group Wrap-Up (5 minutes)

• Invite 3–4 volunteers to share:
  
  
  
  
  
  
  
  
  
  
  
  
  • One insight they gained from their partner.
  • One personal commitment they’re making this week.
• Summarize key themes on the board.
• Remind everyone to keep their worksheet handy and check in with their accountability partner before the next session.
   
   
  Use this guide to foster a supportive conversation that turns self-care ideas into real actions. Your self-care journey is unique—but you don’t have to travel it alone!