Mental Health Recovery Tools: The 12 Steps Rewritten for Depression and PTSD

What if the 12 Steps weren’t just for addiction—but also for healing from depression, PTSD, and trauma?

In this transformative episode, Wally shares his personalized version of the traditional 12 Steps—revised for mental health instead of substance use. Drawing from decades of lived experience, he walks us through a deeply intentional, self-compassionate approach to healing that emphasizes grace, self-accountability, and supporting others.

Wally’s steps incorporate therapy, medication, meditation, and more. They're not about perfection—they’re about progress and integrity. If you’re looking for practical tools to manage your mental health, or just need a new framework that speaks your language, this episode offers a powerful shift.

Link to Wally's Twelve Steps: http://ogretrollhammer.com/wookiewiki/index.php?n=Main.TheMHTwelveSteps

Link to AA's Twelve Steps: https://www.aa.org/twelve-steps-twelve-traditions

Link to Wally's Self-Inventory Template:http://ogretrollhammer.com/wookiewiki/index.php?n=Main.PersonalInventoryTemplate

Primary Topics Covered:

• Wally’s personal adaptation of the 12 Steps for managing mental health
• How black-and-white thinking can be rechanneled into accountability
• Using the 12 Steps to address PTSD, depression, and chronic pain
• Granting yourself the grace to be human—and why that matters
• Understanding how trauma affects self-talk and internal integrity
• The role of intentional living, mindfulness, and daily tools
• Why “all boats must be lifted” in relationships and recovery
• Tools beyond prayer: medication, therapy, meditation, self-inquiry
• Taking personal inventory through a mental health lens
• Using lived experience to shine light and support others

Timestamps:

00:00 Welcome and podcast introduction
01:10 Meet Wally and learn how the 12 steps were reimagined for mental health
02:33 Wally reads his “Mental Health 12 Steps” in full
04:01 Why black-and-white thinking shaped his need for accountability
06:04 Redefining step six: embracing effort over external fixes
07:39 Step seven: granting ourselves the grace to be human
08:20 How self-judgment spirals harm trauma survivors
08:50 Catching negative self-talk with the reminder: “I’m human”
09:13 Step eight: Understanding how symptoms affect relationships
10:12 Empathy, understanding, and learning through amends
10:57 Internal integrity and accountability to self
11:35 “Intentional” living as a key to healing
12:36 Tools for mental health: medication, therapy, meditation
14:08 Step 12: Helping others through your own recovery story
15:24 The power of visibility and being a light in dark places
16:37 Psychologist reflections on accountability without shame
17:41 Offering take-what-you-need tools for mental health management
18:17 Closing thoughts and next steps for applying Wally’s model

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