Recovery Workbook
A practical, empowering guide supporting recovery through stories, reflection exercises, routines, self-awareness, connection, and community support.
This workbook is a kind and thoughtful gift from people across Scotland who are walking their own recovery paths. It was created by people who’ve been there and want to offer hope, support, and something practical to help you along the way. Published by the Scottish Recovery Consortium.
Inside, you’ll find 11 gentle sections covering real-life topics like starting recovery, coping with withdrawal, managing emotions, building routines, and connecting with others.
Each section includes:
- A real story from someone in recovery
- Space to write your thoughts or reflections
- Encouraging ideas and small actions you can try in your own time
You don’t need to start at the beginning or complete it all at once. This is your workbook. Go at your own pace, skip sections that don’t feel right just now, and come back to them when you’re ready.
This resource supports whatever recovery path works for you, whether you connect through support groups, treatment services, community spaces, faith, creativity, or something else entirely. What matters most is that you’re here, and you're not alone.
Click the link below to download your free workbook. Print it out, or use it digitally with a journal or notes app.
What’s Inside?
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Explore what recovery truly means to you. Reflect on your hopes, values, and the small things that bring meaning to your life.
✨ “A journey of a thousand miles begins with a single step.” -
Understand the courage it takes to reach out and how asking for help is a strength, not a weakness.
💬 “What support do I need right now, and who could give it?” -
Learn what to expect from withdrawal and how to prepare for it with support and self-compassion.
🧠 Includes planning tools and harm-reduction tips. -
Identify emotional, situational, and physical triggers. Discover ways to respond with self-awareness and kindness.
💡 “If it can be programmed, it can be un-programmed.” -
Explore small daily actions that can anchor your healing, such as eating well, moving your body, and connecting with others.
📅 Includes a weekly self-check-in tool. -
Reflect on what abstinence means to you and whether it's something you want to explore, now or in the future.
🌈 “Abstinence makes your recovery heart grow stronger.” -
Relearn how to name, feel, and manage emotions, especially the difficult ones.
📖 Includes a list of feelings and journal prompts. -
Find out how connection can heal isolation. Learn how to build safe, supportive friendships in recovery.
🤝 “If you have even one abstinent friend, you have the start of a recovery network.” -
Work on changing the way you see yourself. You are not your past; you are someone worthy of love, healing, and joy.
🪞 “I am allowed to change who I am.” -
Understand the shifting dynamics between you and your family. Learn how to set boundaries, rebuild trust, and forgive yourself.
🧩 “Family recovery is part of your story, but it’s also theirs.” -
Gentle advice on navigating intimacy, trust, and self-worth as your relationships evolve.
❤️ “You deserve love that uplifts your healing, not distracts from it.”
Explore the Recovery Toolkit
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![A woman in a bathrobe with a towel on her head applying skincare with a cotton pad in a wellness setting, surrounded by skincare products, a candle, a plant, a mug, a mirror, and a phone playing music.]()
Self-Care
A gentle guide to self-care in recovery, with simple ideas, tools, and reminders that you are allowed to rest and heal.
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![A person holding a pen and writing in a notebook on a green surface.]()
Journal and Reflection
Creative, trauma-informed journaling tools to help you express emotions, reflect on your journey, and reconnect with yourself.
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![Illustration of a family of five members, including a father, mother, two children, and a toddler, standing together against a green background with stars.]()
Family Relationships
Tools, including SMART family and friends, to encourage building and maintaining healthy relationships with those around you.
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![A person giving a thumbs up with a thumbs up icon, and a person giving a thumbs down with a thumbs down icon, on a green background.]()
Is This Helping Me or Harming Me?
A simple check-in tool to guide choices in recovery, helping you pause, reflect, and respond with self-compassion.
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![Illustration of a woman holding a young boy, both smiling softly, with a green background and floating stars.]()
Parenting
A gentle space for mums in recovery- offering support, reassurance, and tools to help you heal while showing up for your children.
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![Two women sitting on a beige couch having a conversation, with a green wall and wall art with plant imagery in the background.]()
Opening Up
A guide to safely opening up to someone you trust, on your terms, without judgment or formal intervention.
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![A cartoon illustration of a distressed brain character with a sad facial expression, raised hand, and bent legs, with scribbles and lightning bolts around it indicating confusion or frustration against a green background.]()
Mental Health and Wellbeing
Gentle tracking tools to help you notice emotional patterns and support your mental wellbeing day by day.
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![Two people giving each other a high five against a green background.]()
Safety and Boundaries Kit
Practical tools and gentle guidance to help you set, hold, and communicate boundaries in everyday life and relationships.
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![Digital illustration of a laptop with social media and web icons, smartphones displaying images, and a stack of gold coins on a green background.]()
Digital Resources
A guide on using technology to connect, learn, and grow in your recovery.
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![Illustration of a woman and a man arguing, with angry facial expressions and speech bubbles with exclamation marks. The woman has long dark hair and is wearing a green dress, and the man has curly dark hair and is wearing a light green shirt.]()
Relationships
Support for building healthy relationships and recognising abuse, reminding you that love shouldn’t hurt.
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![Stack of green paper bills with a band around them and three stacks of gold coins with dollar signs on a green background.]()
Managing Money
Tools to help you budget and manage your money wisely.
