Chapter 3: What to Expect in Recovery

What ups and downs might I face emotionally and practically?

Recovery is often described as a journey—but not a straight one. It has twists, pauses, climbs, and turns. Some days may feel lighter, others heavier. There will be moments of progress and moments of uncertainty. This is all part of the process. You don’t need to get everything right all at once.

Let’s gently explore what you might encounter along the way—both emotionally and practically.

The Emotional Landscape

In the early stages, your emotions might feel like a moving tide.

• You may feel relief in finally having a name for what you’re experiencing.

• You might feel grief for what you’ve been through.

• There could be fear about what lies ahead, or hope for what might change.

These feelings can shift from day to day. This emotional ebb and flow is a natural part of adjusting and learning to live well alongside your condition.

Making Practical Adjustments

At the same time, you may need to make some changes in daily life:

• Starting medication or therapy

• Setting up new routines

• Returning to school, work, or meaningful activities

• Talking with loved ones who may not fully understan

All of these can take energy and courage. Go at your own pace, and give yourself permission to learn as you go.

About Medication and Treatment

For many people, medication is one part of a broader recovery plan. It can reduce distressing symptoms and create space for healing. Therapy, social support, rest, purpose, and daily habits also play key roles.

It’s okay to feel mixed about medication. You may feel hopeful, hesitant, or unsure. What matters most is that you feel safe to explore these feelings with your doctor.

If side effects come up—or if something doesn’t feel right—don’t stop suddenly. Instead, talk it through with your doctor. Adjusting medication takes time and partnership. The goal is to find what supports your wellness best.

Defining Recovery for Yourself

Recovery isn’t just about reducing symptoms. It’s about reclaiming your life in ways that feel meaningful, hopeful, and aligned with who you are becoming.

For some, this means gradually reducing medication. For others, it’s returning to work, rebuilding relationships, or reconnecting with passions and purpose.

Recovery may involve:

• Holding onto hope, even during setbacks

• Rediscovering your identity beyond your diagnosis

• Rebuilding connection with others

• Doing things that give life meaning

• Regaining a sense of choice and agency

Everyone’s path looks different—and that’s okay. You get to define what recovery means for you.

Finding Meaning: The CHIME Framework

A helpful way to reflect on your recovery is the CHIME framework, developed from research and lived experience (Leamy et al., 2011). It outlines five themes often present in personal recovery:

• Connectedness: Support from relationships and community

• Hope and Optimism: Belief that life can improve

• Identity: Reclaiming a sense of who you are beyond diagnosis

• Meaning in Life: Purpose found in daily life, values, and beliefs

• Empowerment: Regaining control and confidence in your choices

These aren’t boxes to tick, but signposts for reflection. You might ask:

• Where do I feel strong or fulfilled right now?

• Are there areas I’d like to grow into?

Some people think of recovery as going back to how life was before. Others see it as growing into a wiser, more compassionate version of themselves. Both are valid.

You get to choose your own direction.

A Gentle Reflection

Take a quiet moment:

What does recovery mean to me—right now?

How do I know when I am moving toward wellness?