Now What? Your Recovery Map

Leaving a psychiatric hospital is disorienting in ways that are hard to describe. The structure disappears. The days feel shapeless. And nobody hands you a roadmap for what comes next.

Now What? Your Recovery Map was written to be that guiding light.

Created by Stef, a peer mentor with lived experience of Bipolar disorder and multiple hospitalizations, this workbook speaks honestly about what recovery actually looks like in the first weeks after discharge. Not the polished version. The real one.

Inside you will find breathing and meditation techniques, a beginner-friendly guide to DBT skills, the BEES wellness framework (Breathing, Eating, Exercising, Sleeping) developed by the author, practical guidance on understanding and logging medication side effects, tools for navigating depression and unstructured time, goal setting reframed for post-discharge reality, a fillable crisis plan, and a curated resources section covering Canada, the US, and international support services.

This workbook does not replace your treatment team. It walks alongside them, and alongside you, on the hardest days and the quieter ones.

If you are a therapist, psychiatrist, or peer support worker looking for a resource to recommend to clients after discharge, this workbook was designed with exactly that moment in mind.