Recovery Capital
Recovery capital is the sum of resources that support your long-term recovery. The more you build, the more resilient you become.
Make a written list of your primary relapse triggers: people, places, emotions, situations. Review and update it monthly.
Write down 5 specific things that reliably help you when triggered: one person to call, one place to go, one physical activity, one breathing technique, one distraction.
Prioritize sleep, nutrition, hydration, and movement as non-negotiable recovery tools — not optional wellness extras.
If you're on medication-assisted treatment or other prescribed medications, take them consistently. Keep all medical appointments.
Build predictable structure into your day: consistent wake time, meals, activities. Write it out and practice it until it's automatic.
5 minutes of breathing exercises, body scan, guided meditation, or conscious walking. Consistency matters more than duration.
Have at least one active goal in each life area. Write them down. Review progress weekly.
Learn the early signs of emotional, mental, and behavioral relapse specific to you. Know them before you need them.
Make it a weekly habit to reach out and ask for support — not just when things are desperate.
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