Self-care is a buzzword we hear all the time nowadays. But for people with enduring mental health challenges, self-care means so much more than taking a bubble bath or arranging a date night. For people managing conditions such as severe depression, schizophrenia, or bipolar disorder, self-care is a lifeline. Creating manageable lifestyle habits that support both mental and physical health can be a lifeline.
Self-care for Severe Mental Health Conditions
When talking about severe mental health conditions, we are talking about the steps necessary to improve a person’s well-being and manage symptoms. A bubble bath or a date night with a partner can certainly help, but in this case, it’s more about establishing habits and routines that support mental health on a daily basis.
For people dealing with severe mental health conditions, self-care can be really challenging. Lack of motivation, physical problems, and cognitive difficulties can all make it hard to maintain good daily routines. But, by understanding these challenges, and finding ways to work around them, we can encourage positive habits.
Self-Care Tips For People With Mental Health Challenges
Establish a Routine
Humans thrive with routine, even if we don’t always like to admit it. Having a daily routine provides a sense of security and predictability. The best place to start is by setting small, manageable goals.
For example:
- Going to bed and waking up at the same time every day.
- Eating meals at the same time each day.
- Setting reminders for medication.
- Setting time aside specifically for activities that help you enjoy.
Having a consistent routine like this each day can make a big difference in how a person feels day-to-day.
Self-Care for Physical Health and Wellbeing
Exercise
Exercise releases endorphins, which can help lift mood and reduce stress. It doesn’t have to be strenuous exercise either. Simple activities like walking, yoga, or gardening can be just as effective. The key here is to find something enjoyable then it can become an easy part of your routine.
Diet and Nutrition
The food we eat has a big impact on how we feel. A balanced diet rich in fruits, vegetables, whole grains, and lean proteins can support mental health. Diets with a lot of sugar and processed foods will often leave people feeling low on energy and can even cause mood swings. Meal planning can feel overwhelming. The best way is to start small and incorporate just one or two healthy meals a week to begin with.
Sleep
A good sleep routine is crucial for mental health, even on weekends. Create a restful environment by keeping the bedroom cool, dark, and quiet. Avoid screens before bed and read a book or listen to calming music to help you wind down. If there are any sleep issues such as insomnia, a doctor may have more ways to help.
Emotional and Psychological Wellbeing
Mindfulness and Meditation
Practising mindfulness and meditation can help manage stress and improve overall mental health. Start with just a few minutes a day. There are plenty of apps and online resources to guide you through simple mindfulness exercises. Focusing on breathwork or repeating a calming phrase can help ground you in the present moment and reduce anxiety.
Journaling
Writing down your thoughts and feelings can be a powerful way to process emotions and track your progress. It’s not necessary to write pages every day—even a few sentences can be helpful. If you’re not sure where to start, use prompts such as “Today, I am grateful for…” or “One thing I accomplished today is…”. Journaling can help identify patterns and celebrate small wins.
Creative Outlets
Creative activities like drawing, painting, playing music, or writing can provide a therapeutic release and boost mood. Creativity allows you to express yourself in ways words might not be able to. It doesn’t matter if you’re not a professional artist or musician—what matters is the joy and relaxation you get from the activity.
Social and Professional Support
Building a Support Network
Having a strong support network is so important. This can include friends, family, healthcare teams, and peer support groups. Don’t hesitate to reach out to those you trust when you need help or just someone to talk to. Regular social interaction can reduce feelings of isolation and provide emotional support.
Peer Support Groups
Peer groups are a fantastic way for people to connect to others who can understand exactly what they’re going through. If there are no local groups available there will almost certainly be online groups where people can come together in a safe space to share experiences and offer support.
Regular Therapy Sessions
Seeing a therapist regularly can provide ongoing support. Therapy offers a space to explore thoughts and feelings, develop coping strategies, and work through challenges.
Medication
It’s important to take all prescribed medication as directed. Consistent medication management can help keep symptoms under control. It’s important to discuss with a doctor if there are any concerns about side effects or the effectiveness of medication. They can help adjust your treatment plan to better suit your needs.
Taking care of yourself while dealing with a severe mental health condition is no small feat, but it’s essential for well-being and recovery. By establishing a routine, focusing on physical health, engaging in mindfulness and creativity, building a support network, and seeking professional help, severe mental health challenges can be managed effectively. Self-care is a journey, not a destination. It’s about finding what works and making it a part of daily life.
