Mental Health

Coming home after treatment: Your eight-step guide

Taking care of your behavioral health doesn’t stop once you are discharged. With the right plan and support, you can ease the transition and continue your progress.

Three friends laughing together outdoors on a sunny day, one holding a basketball. They appear relaxed and happy, with trees in the background.

Leaving a residential treatment center can stir up a mix of emotions. You might feel relieved, hopeful, anxious, or even unsure of what comes next. All of that is normal, according to the National Alliance on Mental Illness. After spending time in a structured environment designed to support your recovery, reentering daily life can feel like a big shift.

Whether you’re returning to familiar surroundings or navigating new routines, you don’t have to do it alone. With the right tools, support network, and mindset, you can continue building on the progress you’ve made. Here are a few things to keep in mind as you make your way forward. 

1. Give yourself grace 

Be patient with yourself as you adjust. The outside world might feel unfamiliar or overwhelming at first, especially after being in a place where your days were structured around support and recovery. 

Try to treat yourself with the same compassion you would offer a friend. Some days will feel easier than others, and setbacks don’t erase your progress. As the American Psychological Association notes, resilience isn’t about avoiding hardship — it’s about learning how to recover and keep going. 

2. Lean into your toolbox of coping strategies 

The skills you learned during treatment aren’t just for emergencies. They’re part of your ongoing care. And like any skill, they get stronger with practice, according to the Cleveland Clinic. A few tools you may want to continue using include: 

  • Positive thinking. This doesn’t mean forcing yourself to look on the bright side all the time. It’s about gently shifting your perspective when it’s helpful. Try asking yourself, “What’s one small thing I handled well today?” 

  • Mindfulness. Practice staying present and observing your thoughts without judgment. A simple exercise from Harvard Health Publishing: Sit quietly and focus on your breath for one minute. If your mind wanders, gently return your attention to your breathing. 

  • Breathing exercises. Try box breathing: Inhale for 4 counts, hold for 4, exhale for 4, hold again for 4 — then repeat. This can help calm your nervous system during stressful moments. 

  • Journaling. Writing things down can help you process and reflect. Start with prompts like: 

    • “Right now, I feel…” 

    • “One thing I need today is…” 

    • “What helped me through the last tough moment?” 

  • Grounding techniques. Use your senses to anchor yourself. One method from the Suicide Prevention Resource Center (SPRC) is the 5-4-3-2-1 exercise: Name five things you see, four you can touch, three you can hear, two you can smell, and one you can taste. 

If things feel hard, that doesn’t mean you’re failing — recovery is hard work. Try to stay connected to people who understand your recovery and respect your boundaries. You don’t have to explain everything or have it all figured out. Just take it one step at a time. 

3. Take advantage of your health plan resources 

Call your doctor or therapist or the number on the back of your insurance card if you have questions or need support. The Behavioral Health Case Management team is here to make sure you don’t have to walk this path alone. 

Need help with logistics, like scheduling appointments or finding providers? Call the number on your insurance card to connect with Behavioral Health Case Management. They can help you: 

  • Schedule follow-up appointments 

  • Navigate next steps in your care 

  • Connect with in-network behavioral health providers — often within 7 days 

4. Know your treatment plan inside and out 

The structure and support you receive in residential care doesn’t end once you walk out the door. It continues in the form of your treatment plan, which, according to the National Institute of Mental Health, may include: 

  • Taking medications as prescribed 

  • Attending follow-up appointments with your therapist, psychiatrist, or other providers 

  • Working toward recovery goals created with your care team 

Think of your treatment plan as a roadmap. It can offer stability on days that feel unpredictable or tough. 

5. Draft a safety plan 

Even with a solid treatment plan and strong support system, you may still face moments that challenge you. That’s why having a safety plan is so important. It gives you clear steps to follow when things feel overwhelming or when you notice early signs of struggle. 

According to SPRC, a safety plan may include: 

  • Warning signs like irritability, hopelessness, or withdrawal 

  • Trusted contacts who you can reach out to for support 

  • De-escalation strategies, such as leaving triggering environments or practicing grounding techniques 

  • Crisis resources, including hotlines and local emergency care 

Review your safety plan regularly with your care team to make sure it reflects your current needs. And if you’re in crisis, the Behavioral Health Case Management team is trained to assess the situation and connect you to the right level of care, fast. 

6. Keep your care team in the loop 

Open, honest communication is one of the most powerful tools in your recovery. Whether you’re working with a primary care provider, psychiatrist, therapist, or case manager, staying in touch helps ensure your care stays aligned with your needs. 

Don’t wait until you’re struggling. If something feels off — side effects, trouble sleeping, changes in mood — contact your care team. There are no bad questions. Even a quick check-in can help prevent setbacks and keep your progress on track. 

7. Adopt healthy daily habits 

Your behavioral health is closely linked to your physical health. That means part of recovery includes supporting your body, too. The Centers for Disease Control and Prevention recommend healthy routines that promote total wellness. 

You might start with small, manageable goals like: 

  • A short daily walk. Even a few minutes of movement can boost your mood and energy. 

  • Drinking enough water. Staying hydrated can help with focus, mood, and physical health. 

  • Eating balanced meals. Fill your plate with fruits, vegetables, protein, and whole grains. 

  • A regular sleep routine. Try going to bed and waking up around the same time each day — even on weekends. 

Try not to think of these as chores. Instead, think of them as ways to support yourself. 

8. Don’t be shy about reaching out 

Leaving residential treatment doesn’t mean the journey is over. It means a new phase is beginning — one that includes greater independence, yes, but also ongoing support. 

Recovery isn’t linear. You’ll have ups and downs, and that’s okay. What matters is showing up, using the tools you’ve gained, and knowing when to ask for help. 

You’ve already taken a big step by seeking support. As you continue your recovery journey, we’ll be here to help you keep going. 


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