Lesson 2: Beware of 'False Spring'

I grew up in Minnesota, which is notorious for its bitterly cold winters. As the weeks turn into months of freezing weather, Minnesotans are more than ready for spring to arrive.

Usually there’s a stint in February where the Arctic temperatures break and we experience our first thaw. You’ll see people eschewing coats and wearing shorts outdoors, basking in the sun. Unfortunately, it’s just a tease. Frigid weather returns, and we all go back to donning our winter gear. The good news is that we know we’re near the end.

As you start building trigger-mitigating habits, you’re going to experience periods where you’re feeling pretty good—and that’s great! You might notice your mood start to moderate and life seems to move at a good pace. It’s time to celebrate (ice cream, anyone?) but don’t become overconfident. There’s a decent chance you’ve walked into a “false spring.”

Overconfidence can happen for a few reasons:

• You might feel cured and stop using your tools

• You want your “normal” life to return quickly

• You see vulnerability as a weakness and don’t want to display it

Thankfully, there are methods to refrain from overconfidence. Let’s look at some:

• Practice self-awareness. Take time to reflect on your progress. What’s going well? Where am I struggling? Am I being overconfident in a certain area? Be honest with the person in the mirror.

• Pace yourself. Remember, recovery is a marathon, not a sprint. If you feel like success is happening quickly, it might be a mirage or wishful thinking. Set small, achievable goals rather than fixing everything at once. How do you eat an elephant? One bite at a time.

• Don’t disregard your toolbox. You built your toolbox deliberately with tools that you found work for you. Don’t abandon them. If you do find a tool isn’t as helpful as previously, consider swapping it out with a new tool. Just don’t abandon your toolbox altogether.

• Seek out feedback. Ask those you trust for an honest opinion about your progress. What they notice might be quite different than what you do. Leveraging their perspectives can help you achieve balance and a more rounded assessment.

• Accept setbacks. In addition to progress, you’re going to be met with regressions. Welcome them as new information you can use to set yourself up for future success. Setbacks aren’t failures, so don’t get discouraged.

As much as we want this journey to be over, it won’t be. That doesn’t have to be a bad thing, however. The fact is that you’ve set your mind and body on the right path. When you’re feeling like you’re in a good place, it’s not time to let off the gas; it’s time to double down on the habit building.

I asked Microsoft Copilot to create a checklist of recovery tactics that lend themselves to daily vs. weekly activities:

Balanced Recovery Checklist

Daily Practices

• Grounding Exercise: Use a sensory technique (5-4-3-2-1) at least once a day.

• Self-Care Ritual: Prioritize sleep, nutrition, and gentle movement.

• Reflection Journal: Write one note about progress and one area to stay cautious.

Weekly Practices

• Therapy or Support Check-In: Attend a session or connect with a trusted person.

• Energy Audit: Ask yourself: Did I push too hard this week?

• Celebrate Wins: Acknowledge small steps forward without assuming recovery is “finished.”