Seven Things I Wish I Had Known About Mental Health in Early Recovery

I knew addiction recovery would be challenging. I also knew I would have to change my habits, relationships, lifestyle, and, well, —pretty much everything about my life. What I didn’t fully grasp was how essential my mental health would fit into all of this—and how much I didn’t know and how much there was to learn.

Looking back, I see so many insights and surprises that I wish I would have known early in my recovery. I wish someone would have sat me down and just told me. Actually, scratch that. I don’t think learning what I learned would have been nearly as impactful if I hadn’t struggled through the lessons.

So much about the recovery journey is simply exploring and learning, and that’s what’s beautiful about the whole process. Whether you’re new to recovery or not, maybe these reflections may connect with you like they have me.

1. Self-compassion is a superpower—but it’s harder than it sounds

I remember hearing these words over and over again:  “Go easy on yourself.” I also remember thinking, what does that even mean? I realised how I was used to being my own harshest critic. I had wired myself to believe that mentally beating myself up was the only way I could stay on track.

Here’s what I didn’t realise: this relentless self-critical voice wasn’t helping me at all. If anything, it compounded my stress, fed my insecurities, and made relapsing more and more enticing.

Here’s what self-compassion is not: Making excuses for yourself.

Here’s what self-compassion is: Treating yourself like you would treat a friend

When I started treating myself like I would treat someone I loved, I started to see myself clearer. Sure, it seemed awkward at first, but it began with simple acts: not berating myself when I made a mistake, noticing when I was overwhelmed and exhausted and resting instead of pushing through, and saying things like, “It’s okay—you’re learning.”

Having self-compassion truly changed my relationship with myself and my recovery.

2. Your emotions aren’t your enemies

When I was deep in addiction, I would do just about anything to avoid my emotions. In recovery, suddenly, I had to feel everything—guilt, shame, sadness, anxiety, anger—emotions I had buried for so long. I had to understand that even though my initial reaction was to fight these emotions, I had to do something so foreign: feel them.

Feeling these emotions was the only way that they wouldn’t overwhelm me and send me back to my addiction. Emotions are simply part of the healing. They are not threats. I will never forget something someone told me when I was just starting out:

“Feelings are neither bad nor good. They are simply feelings. They are indicators. They are signals. They show us that something in us needs attention or care.”

I applied this to my recovery and still apply it today. I learned that letting emotions come and go without reacting or running away from them was incredibly freeing. Instead of judging myself or feeling sad, I tried to ask myself, “What’s this feeling trying to tell me?” The insights were profound, and, ultimately, very healing.

3. It’s okay not to “get over” certain things right away

Early recovery is overwhelming enough as it is. I remember wanting to fix everything quickly: my relationships, my mindset, even my past traumatic experiences. Recovery taught me something so valuable, though. Healing from deep-rooted issues is not a linear process. It’s okay to not have everything sorted out right away. Sometimes, the only way to move through pain is slowly, but most certainly at your own pace.

There were certain issues I tried to rush through. But the more I tried to “just get over” them, the more frustrated and stuck I felt. I wish I had known that taking my time to process things was not only okay but essential. Trusting that healing would happen in its own time became a huge turning point for me.

4. Boundaries are for you

At the beginning, I didn’t understand boundaries, but I began trying to set boundaries with those who didn’t support my recovery. Soon though, I realised that I needed to set boundaries with myself. This was surprising. Boundaries weren’t just about keeping toxic people away; they were about deciding what I would and wouldn’t allow in my life, even when it came to my own behaviour and thoughts.

You may be wondering what this looks like in action. One example is that I set boundaries around my time: how much energy would I devote to work versus recovery or social commitments? I also set boundaries on negative self-talk, catching myself when I would spiral into dark emotional places.

Holding myself accountable with boundaries has been as crucial to my mental health as setting boundaries with other people. They helped me create a structure that kept my priorities in line with my recovery goals.

5. The people you spend time with impact you more than you think

Sometimes, you don’t realise unhealthy connections with others until you don’t have them anymore. For years in addiction, I surrounded myself with toxic relationships that I would have never labelled as toxic. I thought they were normal because those unhealthy connections were all I knew.

I didn’t see how much influence the people around me had until I made a conscious effort to surround myself with those who genuinely cared about my recovery. Whether it’s friends, family, or people in recovery groups, being around people who support you without judgement is invaluable.

Of course, this means making difficult decisions. I had to step back from people who, while familiar, weren’t healthy for me. Even some family relationships became strained. As hard as those changes were, they created space for people who valued and uplifted me. It’s a tough but necessary part of recovery: learning to choose relationships that enhance, not hinder, your progress.

6. Recovery doesn’t mean the end of struggle, but it does mean the beginning of resilience

I think there was a part of me that actually believed that getting sober would make all my mental health issues simply go away. I thought that if I removed the biggest glaring problem that I had, my life would have no choice but to improve.

In reality, my problems didn’t disappear right away. Some I still have today, at five and a half years sober. But here’s what I know. I can face them sober, and I am not alone. I learned that recovery doesn’t mean the end of hard times; it means building resilience to handle them and understanding that no substance will make anything better.

There’s someone I know in recovery who often says this:

“I don’t have any problems today that drinking wouldn’t make worse.”

I love remembering that thought because it is so true. My bad days are manageable because I am not alone anymore. I have a strong support system, and it’s that support system that keeps me going, even when I feel like I cannot.

7. Self-care is more than bubble baths and mango smoothies

I must admit I really didn’t understand the self-care concept. I thought it was about doing nice things for yourself and because I wasn’t fond of myself at that time, it felt forced and fake to do anything nice for me. I misunderstood the whole point of self-care.

I realised that true self-care involves doing the hard stuff: showing up for therapy, sticking to my routines, and making better choices, even when, especially when, I didn’t feel like it. Self-care became less about treating myself and more about maintaining the basics that kept my mental health stable.

Real self-care isn’t glamorous. It’s the quiet, steady practice that looks different every day but includes the same theme. It means taking breaks when I’m overwhelmed, eating regular meals, and staying active, even if it’s a short walk. Oh, and getting enough sleep is a big deal, too. Self-care is about keeping my mind and body steady so I can handle my life.

Final thoughts

I am glad that I learned these mental health truths the way I did, with plenty of trial and error and lots of help from others. There’s no map for exactly how it’s supposed to go, and that’s okay. Some days are easier, others are harder, but with each step, you build resilience and insight that help you grow. And growing is the goal.

If you’re just beginning recovery, know that you’re not alone, and you’re not expected to know it all.  Take it one step at a time and give yourself permission to figure it out at your own pace—because in the end, recovery is about finding peace within yourself, not just getting by. Not just existing. You did plenty of that in addiction. It’s time for peace, and it’s time to thrive.

How can White River Manor help?

Taking the first steps toward recovery can feel incredibly overwhelming, but the good news is that you don’t have to face it alone. At White River Manor, we offer a safe, supportive environment where you can focus on healing—mind, body, and spirit. We offer a unique blend of evidence-based therapies and holistic practices to help you rebuild from the inside out.

Our compassionate team will walk alongside you the entire way. Reach out today to learn more about our programs and how we can help you create the fulfilling life you deserve.