INTRODUCTION. Let your recovery journey begin today. SC SHARE RECOVERY PLANNER...1

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2 INTRODUCTION This RECOVERY PLANNER was written by persons with mental illness for persons who have mental illnesses. One reason this Planner was written with a lot of we language is because, as persons with mental illness, we understand each other. We are all in this together every step of the way. This RECOVERY PLANNER is all about hope and getting better one step at a time. The best way to find answers that work is to look within, but how does one find inner truth? This workbook will further you on this journey. The choices you make will impact you, your life, and your relationships. Recovery is about getting your life going the way you want it to go one step at a time. Starting your recovery journey truly means one step at a time. So, please take the time you need to complete this RECOVERY PLANNER and do it one step at a time. You may find that while you are working through this planner you need some support, and you may want to share your ideas with your Treatment Team or with a trusted supporter/friend/peer. If you are looking at this document, then you are probably feeling an interest in changing some aspects of your life. First things first let s figure out what motivates you to want to be well. You can use that knowledge to get yourself moving down the road to recovery. Let your recovery journey begin today. SC SHARE RECOVERY PLANNER...1

3 CHANGE Change can be a little scary, but fear can keep us stuck. Being on the road to recovery means moving forward getting there one step at a time. Let s figure out what is important to you My physical health My weight My ability to play sports My appearance My ability to have and to keep friends My ability to get and hold down a job My ability to concentrate My relationship with my family My ability to be a good parent My ability to go to school get a GED or a college degree My creativity My ability to take care of my own money My ability to keep my personal space neat and clean My ability to have a driver s license My pets My ability to have a car of my own My relationship with my boyfriend/girlfriend or wife/husband My living situation My ability to cook for myself My personal faith My ability to have a good daily routine My ability to understand my rights My ability to learn to cope in better ways My need to be heard and to express myself Other things that truly matter to me are Recovery is a process by which a person overcomes the challenges presented by a mental illness to live a life of meaning and purpose. SC SHARE RECOVERY PLANNER...2

4 POSITIVE SELF-TALK Think about how you talk to yourself that inner voice that can say nice things or things that are hurtful and unkind. Do you ever say mean things to people you care about? You probably try not to do that, and hopefully, you try to be nice to yourself as well. Often negative self-talk starts in childhood; the self-talk habit is one that might have clouded your thinking for years. However, any time can be a good time to change your thinking! As you notice yourself saying something negative in your mind, you can interrupt your thoughts mid-stream by saying: STOP! Saying this out loud will be powerful, and having to say it aloud will make you more aware of how many times you are stopping negative thoughts. You can also learn to turn negative thinking into positive thinking. The process is simple, but it takes time and practice you are creating a new habit, after all. Start by following one simple rule: Don't say anything to yourself that you wouldn't say to anyone else. Soon you will begin to see how many negative thoughts you are having and can begin replacing them with positive messages. List three things you like about yourself and your life: On your road to recovery, it is important to remember to focus daily on positive things about yourself! SC SHARE RECOVERY PLANNER...3

5 PHYSICAL HEALTH Your physical health impacts your emotional health. So, on your road to recovery, it is important to remember that taking care of physical health is an important key to recovery. Here are some ways to keep your body healthy: Making sure you get enough sleep Being aware that you might sleep too much Taking a shower every day Wearing deodorant and clean clothes Brushing your teeth twice a day and flossing each day Walking or exercising Being aware of how much caffeine you drink Taking medication as prescribed Eating vegetables every day Watching how much fat is in your diet Limiting the amount of junk food that you may eat Maybe you would like to add some ideas of your own: Are you facing some challenges with your physical health? YES NO Do you have a doctor who is helping you with these issues? YES NO If you do not have a medical doctor, you can ask a mental health professional about how to find a doctor who can aid you with physical health issues. On your road to recovery, it is important to remember that your physical health is connected to your mental health and how you feel about yourself. SC SHARE RECOVERY PLANNER...4

6 EMOTIONAL/MENTAL WELLNESS Learning to recognize the things that you do when you are emotionally healthy is important. So, if you are not feeling mentally healthy, you can actually help yourself feel better by doing some of the things you do when we are feeling well. To get you thinking, here are several examples of things you might be doing when you are feeling well and when you are not feeling well: When I am feeling well, I Eat healthy foods Wake up in the mornings and sleep at night Exercise Do paid work/volunteer work/attend school Keep my personal space clean Shower everyday Maintain a daily routine Have a good relationship with family and/or friends When I am NOT feeling well, I Sleep all day Smoke more than usual Eat lots of junk food Do not bathe daily Do not get dressed for the day Drink too much coffee Let my personal space become cluttered Isolate myself from everyone Do not get any exercise Have a negative attitude Now write down three examples of your own about what you are like when you are emotionally healthy: On your road to recovery, it is important to remember that many people will still continue to have symptoms, but you need to keep doing things that help you feel well. SC SHARE RECOVERY PLANNER...5

7 STRESS Stress can make you feel overwhelmed about life and not able to cope with your daily routine. Stress can cause you to have more symptoms from your mental illness, so recognizing and managing reactions to stress can help you feel healthier and happier. In the past year, you might have experienced events and situations that have caused you stress. Here are some examples to get you started: Being diagnosed with a mental illness Being hospitalized for an illness Changing medication Starting or finishing school Changing living conditions Having trouble with boss, family, or case manager Changing where you live Changing eating habits gaining or losing weight Going through a holiday season Getting a new job Getting involved in a new relationship Remembering anniversaries Write down other positive or negative things that might have caused you stress in the past year: We all have stress in our lives. Stress is caused by negative and positive events and situations. Let s look at some ways you can better deal with stress 1. Writing down how you are feeling 2. Listening to some music 3. Going for a walk 4. Talking to a friend On your road to recovery, it is important to remember that your reactions to stress can affect how you feel about your life, your recovery, and yourself. SC SHARE RECOVERY PLANNER...6

8 SUBSTANCE USE Alcohol is a common part of everyday life for many people, but for those of us with a mental illness, drinking causes a lot more problems than it solves. Alcohol affects the body and the way it functions. Plus, alcohol can interfere with medications. The CAGE Alcohol Test can help you decide if you have a problem with alcohol or drugs: C = Cut Down A = Annoyed C A G E G = Guilty E = Eye opener (drink first thing in the morning) In other words, ask yourself the following questions: Have you ever felt you should cut down on your drinking? Have people annoyed you by criticizing your drinking? Have you ever felt guilty or bad about your drinking? Have you ever had a drink first thing in the morning? If you answered yes to one or more of these questions, you might want to consider taking a look at your substance/alcohol use. You can share your answers with someone whom you trust. There is help out there for you there are groups for those of us who live with both mental illness and problems with substance abuse. Look into finding one of these groups. One great group to explore is known as Double Trouble in Recovery. It is amazing how facing issues and finding help can change your entire life! On your road to recovery, it is important to remember that there is help out there for those who are struggling with substance abuse. SC SHARE RECOVERY PLANNER...7

9 LIVING SPACE If your living space is cluttered or not all that clean, it could be a direct result of how you are feeling on the inside. Keeping our living space clean and less cluttered helps all of us feel better and that is an important step on the road to recovery. Here are some things we can all be doing to make our personal space more comfortable: Putting out pictures of people whom we really care about Keeping our clothes clean and put away Keeping our dishes washed and put away Buying some potpourri or scented candles Placing out things that make us feel loved and feel good about ourselves Opening our blinds, so we can let in some light Turning on the radio or playing our favorite CD Now try writing down some of your own ideas about things you want to do to make your living space more comfortable for you On your road to recovery, it is important to remember that keeping your personal space clean can help you feel healthier and more comfortable. SC SHARE RECOVERY PLANNER...8

10 MONEY Worrying about money can cause all of us a tremendous amount of stress. If you find yourself feeling anxious over money, you are not alone. One way to take control of your money is to look at how you spend it on the little things. It truly is the little things that add up! Here are some ideas to get you started thinking: Look for little impulsive things on which you spend money at places like the Dollar Store/discount stores Think about cooking meals or making sandwiches at home instead of getting fast food Think about buying soft drinks in packs instead of one at a time at a convenience store or while you are waiting to check out at the register Think about quitting smoking or at least cutting back Think about how much you spend on magazines when they could be checked out from the library Think about how much money you might spend on lottery tickets (ouch!) Think about making coffee at home instead of buying it while you are out Think about how expensive a small, one-time box of laundry detergent costs at the Laundromat verses the big box that you can buy at the store and take with you Look at how much late fees are costing when you don t pay your bills on time Think about not loaning money to friends or family just because they ask you for it Try to think of other ways you can save some money: $ On your road to recovery, it is important to remember to watch how you spend money each day because it is the little things that add up. SC SHARE RECOVERY PLANNER...9

11 DOWN TIME If we are not working or doing some kind of volunteer activity, then we could find ourselves with a good bit of unstructured time. Deciding how to spend down time is very important. Everyone needs time to relax, but if you find yourself not doing things that make you feel good about yourself, then you might feel like you are just drifting through life. Here are some examples of activities you might enjoy doing: Hanging out with friends Talking to friends/family on the phone Doing arts and crafts projects Playing with pets Going for a walk Playing sports Doing volunteer work Listening to music Playing games like cards Playing a musical instrument Reading books Journaling thoughts Visiting a museum Writing affirmations (kind things about yourself and the good in your life) Attending different events, like festivals in your town Write about some other ways you enjoy spending your time. When we fill our lives with things that make us feel good about ourselves, we will probably find that we have a lot less time to watch television or stay in bed. Filling our days with activities that engage us will help us feel better and keep us moving on our road to recovery. On your road to recovery, it is important to remember that down time is essential, and how you spend that time is an important part of your recovery process. SC SHARE RECOVERY PLANNER...10

12 HAVING A JOB/DOING VOLUNTEER WORK Part of feeling like we have a purpose in life is having a job or helping others some kind of volunteer work that we enjoy doing. Having time in our day when we are doing something productive can actually make us feel better. If you are not working or doing some kind of volunteer work, what would you be interested in doing? If you are already working or doing volunteer work, write about that. If you would like to do something different, then write about what you would like to be doing. There are lots of things we can all do to be better employees and volunteers. In fact, you are probably doing a bunch of these activities already! Here are some examples: Being reliable showing up when you say you will and not leaving before your scheduled time to leave Not making personal phone calls at work Following the instructions of your supervisor Showering, brushing your teeth, and wearing clean clothes to work Not gossiping at work about other employees or people Trying to be pleasant and getting along with others Keeping a positive attitude Not spending a lot of time talking about personal problems while at work Remembering to say thank you when someone helps you Limiting your smoke breaks to the time allowed Asking questions if you do not understand what you are supposed to be doing Respecting other people s privacy, property, and personal space Trying to listen to suggestions that your supervisor and coworkers give without feeling too defensive On your road to recovery, it is important to remember that working or doing volunteer work can give you a sense of purpose. SC SHARE RECOVERY PLANNER...11

13 EDUCATION/TRAINING Part of recovery is learning new things! Thinking about learning new things can be overwhelming, and it is extremely normal to be afraid to try something new. There are things that interest you, things you have always wanted to learn more about, or things that will help your life work better. Look at the examples below to see which ones you might be interested in learning about. How to get a driver s license How to buy a car How to apply for financial aid for school How to have healthier relationships How to go to the library and use its resources How to use computers (for example, have an address) How to keep your apartment cleaner How to cook for yourself How to exercise How to open a checking account How to budget money How to deal with stress better How to take better care of your physical health How to get help for substance abuse How to create a resume and get a job List some other things you might be interested in learning: On your road to recovery, it is important to remember that learning new things is an important part of the recovery journey and can make you feel better about yourself. SC SHARE RECOVERY PLANNER...12

14 RELATIONSHIPS Healthy relationships play a vital role in recovery. Knowing how to recognize what makes a relationship healthy is important because all of us need friendships that bring out the best in us. Here are some examples of what good relationships or friendship can look like: Spending time together Being supportive of each other s ideas and plans Respecting each other s personal space Letting others make their own decisions without trying to push their ideas onto one another Being honest with each other Not expecting the other to solve your problems Being kind to each other Paying back money that one may lend to each other Not saying that one s problems are worse than the other person s Respecting others feelings not putting others down for feeling certain ways Being able to trust each other to keep secrets safe Sharing some of the same interests Listening to each other without judgment Write down three things that you think make you a good friend: Even in the best of friendships and relationships, sometimes people grow apart and the relationship may end. We may burn some bridges or have someone leave us. Grieving is a very natural process we all go through when this happens. Let your support system help you deal with your grief. On your road to recovery, it is important to remember that having healthy relationships helps you on your recovery journey. SC SHARE RECOVERY PLANNER...13

15 LEGAL ISSUES Sometimes because of our mental illness we might find ourselves in situations we never thought we would be dealing with. Sometimes we do things we wish we had never done and end up having problems with the legal system. Here are some examples of legal issues you might be facing: Divorce Child custody cases DUI Social Security issues Discrimination If you find yourself encountering legal issues, here is a list of things you might need to know about: Getting emotional support from someone you can trust Having your rights explained by a professional Knowing what resources can help you Never signing anything you do not understand Keeping a copy of everything you sign Learning the importance of confidentiality be careful what you share with others so they are not put in a position in which they would have to break your trust When dealing with legal issues, what are some other things you think you might need help with? Ignoring legal issues will not make them disappear. If you are experiencing any kind of legal issue there is help available. Ask for help from people and agencies that specialize in legal issues for those of us with mental illness.! On your road to recovery, it is important to remember that clearing up legal issues is an important part of the recovery journey. SC SHARE RECOVERY PLANNER...14

16 SPIRITUALITY We each strive to find peace in our own individual ways. For many of us, the way we do that is by connecting with a Higher Power. That Higher Power is something or someone greater than ourselves. By acknowledging that we have a Higher Power, we can find strength, courage, confidence, support, comfort, and best of all, peace. Above all, we can acquire a new perspective by realizing there is more to the Universe than just ourselves. Hopefully by doing that, we can find purpose and meaning in our existence. Here are a couple of prayers that may bring you comfort as you work on your recovery: Saint Theresa s Prayer: May today there be peace within. May you trust God that you are exactly where you are meant to be. May you not forget the infinite possibilities that are born of faith. May you use those gifts that you have received, and pass on the love that has been given to you. May you be content knowing you are a child of God. Let this presence settle into your bones, and allow your soul the freedom to sing, dance, praise and love. It is there for each and every one of us. Serenity Prayer: God grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference. Gratitude is a good place to start when we are working on our spirituality. Focusing on the positive things in life will reduce stress and help us begin to feel better about our lives. Write down three things for which you are thankful: On your road to recovery, it is important to remember that spirituality can help you find your own sense of peace. SC SHARE RECOVERY PLANNER...15

17 DAILY ROUTINE Every one of us has 24 hours in a day, and it is up to us to decide how we use them. Over time, having a daily routine can help us feel better and can become an important part of the recovery journey. When you plan your day, consider these activities, which are a part of a healthy routine: Find quiet time for yourself to reflect on what is important to you Go shopping for healthy foods that you like Cook your own meals Brush your teeth and floss Take a shower Get dressed in clean clothes Take 15 minutes to do something to keep your personal space clean Find time to be spiritual in a way that is comfortable for you Exercise for 15 minutes (going for a walk or such) Do paid or volunteer work Find some down time to enjoy doing things that you like. Find better ways to take care of yourself Take some time to go outside and enjoy the sunshine Now, think of other examples of some things you would like to do during your day: On your road to recovery, it is important to remember that you need a daily routine to feel better about your life and yourself. SC SHARE RECOVERY PLANNER...16

18 BRINGING IT ALL TOGETHER On your road to recovery, it is important to remember: You must focus daily on positive things about yourself! Your physical health is connected to your mental health and how you feel about yourself. Many people will still continue to have symptoms, but you need to keep doing things that help you feel well. Our reactions to stress can affect how you feel about your life, your recovery, and yourself. There is help out there for those who are struggling with substance abuse. Keeping your personal space clean can help you feel healthier and more comfortable Watch how you spend money each day because it is the little things that add up. Down time is essential, and how you spend that time is an important part of your recovery process. Working or doing volunteer work can give you a sense of purpose. Learning new things is an important part of the recovery journey and can make you feel better about yourself. Having healthy relationships helps you on your recovery journey. Clearing up legal issues is an important part of the recovery journey. Spirituality can help you find your own sense of peace. You need a daily routine to feel better about your life and yourself. On your road to recovery, it is important to remember to enjoy doing things that matter to you, make you healthy, and give you a sense of purpose! SC SHARE RECOVERY PLANNER...17

19 Contact Us Recovery is a journey! We believe that recovery happens when people with mental illnesses are surrounded by others who are filled with hope and excitement about life. Recovery has many components, very often including counseling, medications, and medical care; recovery also depends on other components such as support from people and information about the skills needed to live well in recovery. We specialize in that support and information. SC SHARE (Self Help Association Regarding Emotions) is a statewide, non-profit organization of mental health consumers open to anyone who has mental illness or emotional challenges. For more information about SC SHARE write or call us: SC SHARE 427 West Meeting Street West Columbia, SC Phone: (803) Phone: (800) Fax: (803) Web:

20 Printed in the United States of America No part of this book may be used or reproduced without written permission. Copyright 2008 SC SHARE ALL RIGHTS RESERVED Second Edition