Coping Strategies
Research shows that leading a healthy lifestyle, reducing stress and understanding your condition can help stabilize your moods and prevent relapse. Talk to your doctor about how the following strategies may fit with your treatment plan.
Exercise
Exercise causes your body to release endorphins, which help you to feel calm and happy. Try to get moving regularly, even if you're feeling somewhat manic or depressed. When you're not feeling well, this could mean a short walk or a half-hour of gardening. Once your moods are under control, pick an activity you enjoy, like swimming or cycling, and exercise for 30 minutes 3 or 4 times a week.
Eat well
It's hard to feel balanced and optimistic if you're run down or undernourished. Be mindful of what you're eating, and try to work lots of fruits and vegetables into your diet. A daily multivitamin may help you cover your nutritional bases.
Avoid alcohol and drugs
Many people with schizophrenia try to find relief from their strong emotions by drinking alcohol or using drugs. Some even use these substances in place of their medication. This approach never helps, and can be dangerous. Drugs and alcohol tend to make mood episodes worse, and quitting medication almost guarantees relapse. If you find yourself relying on alcohol or drugs, talk to your doctor about it. Substance abuse can be treated effectively.
Develop a daily routine
Research suggests that a regular routine and sleep schedule can help stave off manic and depressive episodes. Start by picking a reasonable bedtime and sticking with it. Then, create a daily routine for yourself that includes getting up at the same time every day, with fairly regular mealtimes and work hours.
Avoid stress
You can help keep your moods under control by avoiding stress. Take a stress-management class, or consider trying yoga or meditation. In the meantime, avoid unnecessary pressure by setting reasonable goals for yourself. For example, if you are in school, you might decide not to take a full schedule of classes.
Create a relapse action plan
Talk to your family and friends about what you would like them to do if you relapse. For example, if you ever need to be hospitalized, you may feel most comfortable with a particular doctor. Or, you may want to ask a trusted family member to make decisions about your care when you can't make them yourself.
