Aftercare
Your 30-day wellness guide
Small steps. Meaningful progress. One day at a time.
Healing doesn’t stop when treatment ends. Each day of this guide offers one simple, intentional action to support your mind, body, and overall well-being, along with a few words of encouragement.
Download the printable guide (PDF)Week One
Find Your Balance
Build safety, stability, and awareness of how you’re feeling.
- 01Personal Check-InComplete a personal check-in. Rate your anxiety, mood, stress, and cravings (if applicable) from 1–10.
- 02Recognizing TriggersIdentify three emotional or environmental triggers that affect your mental health, recovery, or stress levels.
- 03Mindful BreathingPractice five minutes of slow breathing. Notice how your body feels before and afterward.
- 04Morning RoutineCreate a morning routine: hydrate, eat breakfast, take prescribed medications, and set one intention.
- 05Building SupportIdentify three trusted support contacts and save their numbers in your phone.
- 06Mindful MovementTake a 15-minute walk without distractions. Pay attention to your breathing, surroundings, and thoughts.
- 07Weekly ReflectionReflect on your week. What increased your stress? What helped you feel safe, calm, or supported?
Week Two
Understand Your Mind & Body
Recognize patterns and practice healthier responses.
- 08Reframing ThoughtsNotice one negative thought pattern and write a more balanced, compassionate response.
- 09Healthy Coping SkillsCreate a personal coping list with five alternatives to substance use, isolation, or unhealthy stress responses.
- 10Grounding YourselfPractice a grounding technique: name five things you see, four you feel, three you hear, two you smell, and one you taste.
- 11Reaching OutCheck in with your treatment provider or support person about your mood, sleep, symptoms, or cravings.
- 12Restoring Your EnergySpend 20 minutes doing something restorative, such as reading, stretching, art, or listening to calming music.
- 13Prioritizing SleepReview your sleep habits. Choose a bedtime and reduce screen use 30 minutes before bed.
- 14Recognizing ChangeReflect on whether you’ve noticed changes in mood, tension, sleep, cravings, or emotional regulation.
Week Three
Strengthen Your Recovery & Resilience
Develop confidence, healthy boundaries, and connection.
- 15Recognizing Warning SignsIdentify an early warning sign of emotional distress, relapse risk, or burnout and choose a response.
- 16Setting BoundariesPractice setting one healthy boundary with a person, activity, or situation that increases your stress.
- 17Staying ConnectedConnect with a supportive friend, family member, therapist, peer, or recovery community.
- 18Managing Difficult EmotionsWhen a difficult emotion or craving appears, pause, name it, and practice a coping skill before reacting.
- 19Movement & JoySpend at least 20 minutes engaging in meaningful movement or an enjoyable activity.
- 20Recognizing Your StrengthsWrite down three personal strengths that have helped you overcome challenges.
- 21Learning from ChallengesReflect on one difficult moment this week. What did you learn, and what would you do differently?
Week Four
Build Lasting Wellness
Turn short-term progress into sustainable daily practices.
- 22Reviewing Your ProgressReview your progress. Compare your current mood, stress, sleep, and cravings with your first week.
- 23Creating Your Wellness RoutineCreate a personalized wellness routine that includes sleep, nutrition, movement, and emotional support.
- 24Preparing for ChallengesIdentify three situations that could disrupt your progress and write a specific coping response for each.
- 25Staying Committed to CareReview your treatment recommendations, scheduled appointments, and any prescribed medication plan.
- 26Choosing Lasting HabitsChoose two wellness habits you can realistically continue for the next 30 days.
- 27Your Personal CommitmentWrite a personal commitment statement describing why your mental health, recovery, and well-being matter.
- 28Celebrating Your ProgressCelebrate a meaningful accomplishment and share your progress with someone you trust.
Days 29 – 30
Continue Your Journey
Use what you’ve learned to build a plan for the weeks ahead.
- 29Planning for the FutureCreate a personal wellness and relapse-prevention plan, if applicable. Include triggers, coping skills, support contacts, treatment appointments, and steps to take when symptoms worsen.
- 30Your Next ChapterReassess your emotional and physical well-being. Identify three positive changes, three goals for next month, and the professional or personal support you’ll use to maintain progress.
This plan supports, but does not replace, professional care or an individualized treatment plan. If you are in immediate danger or experiencing a crisis, call 911 or 988 in the U.S.
30-Day Wellness & Aftercare Plan
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One small step, every morning, for thirty days.
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- A new inspiration quote each morning
- One simple, intentional step to follow that day
- A link to view the day's guide online
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