Recovering Your Mental Health: A Self Help Guide

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Recovering Your Mental Health:
A Self Help Guide

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Your health care worker may suggest that one or several medicines would help you feel better. Find the answers to the following questions to help you decide whether or not you want to take this medicine, and so that you have important information about the medicine. You can get this information by asking your health care worker or pharmacist, looking it up in a book on medications in the library, or by searching for it on the internet. (HealthyPlace.com Psychiatric Medications Area)

What is the common name, product name, product category and suggested dosage level of this medicine?
How does the medicine work?
What does the physician expect it to do? How long will it take to do that?
How well has this medicine worked for other people?
What are the possible dangers of taking this medicine?
What are the possible long and short term side effects of taking this medicine? Is there any way to reduce the risk of experiencing these side effects?
Are there any dietary or life restrictions (such as no driving) when using this medicine?
How are medicine levels in my blood checked? What tests will be needed before taking this medicine and while taking the medicine?
How would I know if the dose should be changed or the medicine stopped?
How much does it cost? Are there any programs that would help me cover some or all of the costs of this medications? Is there a less expensive medication that I could use instead?

If your symptoms are so bad that you can't understand this information, ask a family member or friend to learn about the medication and to discuss with you whether or not this is a good medicine for you to take.

If you decide to use psychiatric medicine or medicines, they must be managed very carefully to get the best possible results and to avoid serious problems. To do this:

use these medicines exactly as the doctor and pharmacist has suggested.
report any side effects to your doctor.
tell your doctor about any times that you have not been able to take your medicine for any reason so the doctor can tell you what to do--do not double the next dose unless the doctor tells you to.
avoid the use of alcohol or illegal drugs (if you are addicted to them, ask your doctor for help).
pay close attention to lifestyle issues that cannot be corrected by medications, such as stress, chaos, poor diet (including excessive use of sugar, salt and caffeine), lack of exercise, light, rest, and smoking.

Things you can do right away to help yourself feel better

Tell a good friend or family member how you feel. Telling someone else who has had the same or similar experiences or feelings is very helpful because they can best understand how you are feeling. Ask them if they have some time to listen to you. Tell them not to interrupt with any advice, criticism or judgments. Tell them that after you get done talking you can discuss what to do about the situation, but that first, just talking with no interruptions will help you feel better.
If you have a counselor you feel comfortable with, tell her or him how you are feeling and ask for their advice and support. If you don't have a counselor and would like to see someone professionally, contact your local mental health agency (The phone number can be found in the yellow pages of your phone book under Mental Health Services.) Sliding scale fees and free services are often available.
In order to deal most effectively with the way you feel and to decide what you are going to do about it, learn about what you are experiencing. This will allow you to make good decisions about all parts of your life like: your treatment; how and where you are going to live; who you are going to live with; how you will get and spend money; your close relationships; and parenting issues. To do this, read pamphlets you may find in your doctor's office or health care facility; review related books, articles, video and audio tapes (the library is often a good source of these resources); talk to others who have had similar experiences and to health care professionals; search the Internet; and attend support groups, workshops or lectures. If you are having such a hard time that you cannot do this, ask a family member or friend to do it with you or for you.
Get some exercise. Any movement, even slow movement, will help you feel better--climb the stairs, take a walk, sweep the floor.
Spend at least one half hour outdoors every day, even if it is cloudy or rainy.
Let as much light into your home or work place as possible--roll up the shades, turn on the lights.
Eat healthy food. Avoid sugar, caffeine (coffee, tea, chocolate, soda), alcohol and heavily salted foods. If you don't feel like cooking, ask a family member or friend to cook for you, order take out, or have a healthy frozen dinner.
Every day, do something you really enjoy, something that makes you feel good--like working in your garden, watching a funny video, playing with a small child or your pet, buying yourself a treat like a new CD or a magazine, reading a good book or watching a ball game. It may be a creative activity like working on a knitting, crocheting, or woodworking project, painting a picture, or playing a musical instrument. Keep the things you need for these activities on hand so they will be available when you need them.

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Relax! Sit down in a comfortable chair, loosen any tight clothing and take several deep breaths. Starting with your toes, focus your attention on each part of your body and let it relax. When you have relaxed your whole body, notice how it feels. Then focus your attention for a few minutes on a favorite scene, like a warm day in spring or a walk at the ocean, before returning to your other activities.
If you are having trouble sleeping, try some of the following suggestions:
- before going to bed:
  - avoid heavy meals, strenuous activity, caffeine and nicotine
  - read a calming book
  - take a warm bath
  - drink a glass of warm milk, eat some turkey and/or drink a cup of chamomile tea
- listen to soothing music after you lie down
- eat foods high in calcium like dairy products and leafy green vegetables
- avoid alcohol--it will help you get to sleep but may cause you to awaken early
- avoid sleeping late in the morning and long naps during the day
Ask a family member or friend to take over some or all of the things you need to do for several days--like taking care of children, household chores and work-related tasks--so you have time to do the things you need to take care of yourself.
Keep your life as simple as possible. If it doesn't really need to be done, don't do it. Learn that it is alright to say "no" if you can't or don't want to do something, but don't avoid responsibilities like taking good care of yourself and your children. Get help with these responsibilities if you need it.
Avoid nasty or negative people who make you feel bad or irritated. Do not allow yourself to be hurt physically or emotionally in any way. If you are being beaten, sexually abused, screamed at or suffering other forms of abuse, ask your health care provider or a crisis counselor to help you figure out how you can get away from whoever is abusing you or how you can make the other person or people stop abusing you.
Work on changing your negative thoughts to positive ones. Everyone has negative thoughts that they have learned, usually when they were young. When you are feeling badly, these negative thoughts can make you feel worse. For instance, if you find yourself thinking, "I will never feel better," try saying, "I feel fine," instead. Other common negative thoughts and positive responses:

No one likes me. Many people like me.

I am worthless. I am a valuable person.

I'm a loser. I'm a winner.

I can't do anything right. I do many things right.

Repeat the positive responses over and over. Every time you have the negative thought, replace it with the positive one.

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