10-question assessment on recovery progress

Every once in a while, it’s good to check in with ourselves and see where we’re at. Recovery is a long process and it’s not always possible to see progress from day to day. But over time, all the effort you put in does add up. Sometimes, it is nice to be able to look back and say, “Wow, I’ve come a long way!”

I recommend writing down your answers to these questions and then doing it over again in a few months. You can keep doing this and have a record of your progress. The insights gained over time can be shared with your therapist, who can give you additional feedback on how you’re doing. He or she can also give you standardized assessments, such as ones measuring depression or anxiety, to use in addition to this self-assessment.

    

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1. What did I use to be like?

Think back a year, six months or since you last answered these questions. Describe what you were doing and what your struggles were.

2. What am I like now? 

Describe your daily functioning, both where you excel and where you could do better. Note any major changes that have happened, such as starting a new relationship or quitting a job. 

3. What coping mechanisms did I use in the past?

Make note of what you did when you were symptomatic. Point out which strategies worked, which ones didn’t and whether or not you now believe they were healthy ways of handling things.

4. What coping mechanisms do I use now?

State what helps you cope right now. Consider whether you have found healthier and more effective ways of handling your symptoms. If you haven’t, what might you do to improve?

5. Where am I at with my goals?

Think about any goals you have made and whether or not you’re making progress on them. Also make plans for the next step in each one and feel free to set new ones.

6. What areas can I improve in?

Consider all facets of your life and pick one or two areas you feel like aren’t quite up to par. Think of ways to make progress with those things.

7. What makes me proud?

Go through all the changes you have made and identify what makes you the most proud. Staying positive and acknowledging the good can give you motivation to keep doing the things that work.

8. Am I getting the support I need?

Take inventory of the people in your life and ask yourself if they are helping or hindering your progress. Also note if there is anything that specific individuals can do and don’t be afraid to ask for help.

9. Is my treatment working?

List the different components of your treatment (therapy, medications, self-care, etc.) and consider if they are actually helpful. If one isn’t, can it be changed or should it be replaced by something else?

10. Where would I like to be by the next time I self-assess? 

Envision what you would like to see happen in the coming months. Be realistic, but don’t underestimate yourself either.

How do you measure your progress? Make suggestions in the comments.