Self-Management Techniques

Managing mental health disorders involves more than prescription drugs and therapy. Your daily choices and habits impact your mental health in profound ways. Lifestyle factors like diet, exercise, sleep, and social connections are all important parts of mental well-being.¹

Exercise

Regular exercise is a powerful mood lifter. Regular exercise releases feel-good chemicals in the brain, which can reduce symptoms of depression and anxiety. Aim for at least 150 minutes of moderate-intensity exercise per week. Activities that can help boost your mood may include:¹

• Brisk walking
• Jogging
• Swimming
• Yoga

Diet

Eating a balanced diet is key to a stable mood. A diet rich in fruits, vegetables, whole grains, and lean proteins provides the nutrients your brain needs to function. Not getting enough of these nutrients can make mood disorders and cognitive problems worse. It can be difficult to eat healthy if you are facing economic difficulties or live in a food desert. Use community resources to address these needs.¹

Sleep

Quality sleep is crucial for mental health. Sleep problems can worsen symptoms of mental health disorders. For the most restful sleep, try these tips:¹

• Establish a sleep routine by going to bed and waking up at the same time each day.
• Try to create a soothing environment close to bedtime.
• Make sure your room is comfortable and dark.
• Avoid drinking caffeine too close to bedtime.

Social support

Loneliness can negatively impact mental health, so interacting with other people is vital. Maintaining healthy relationships can reduce feelings of isolation and depression. Focus on your relationships with friends and family. You also can join support groups or engage in community activities that align with your interests.¹

Mindfulness

Mindfulness means being present and aware in the moment. It is often a key part of meditation. These practices can reduce stress and promote emotional well-being. Your therapist, apps, and online resources can guide you through mindfulness exercises and meditation techniques.^1,2

Stress reduction

Long-term stress can worsen mental health conditions. Learning to manage stress through relaxation techniques, mindfulness, or meditation can be helpful. Try to find healthy ways to manage stress, such as:¹

• Deep breathing exercises
• Progressive muscle relaxation
• Engaging in hobbies you enjoy

Harm reduction

Limiting or staying away from substances like alcohol and drugs is essential for stable mental health. These substances can change your brain chemistry and worsen mental health symptoms. If you have a substance use problem, get professional help.¹

Daily routine

Establishing a daily routine can provide structure and predictability. It offers a sense of stability, reduces stress, and can improve sleep patterns.³

Practical steps for lifestyle management

Implementing lifestyle changes can be challenging. But small steps like the following can lead to big improvements in mental well-being.^1,4

• Set realistic goals. Start with achievable goals, and gradually build on them. For example, begin with a short walk and gradually increase your exercise duration.
• Seek support. Reach out to mental health experts who can guide and support you in making healthy changes.
• Keep a journal. Track your progress to document how lifestyle changes affect your mood and mental health. This can help you stay motivated and find patterns.
• Involve others. Share your goals with a friend or family member. They can cheer you on and join you in making positive changes.
• Educate yourself. Find out how certain lifestyle changes can improve your mental health.
• Be patient. Lifestyle changes take time. Do not be discouraged by setbacks, and remember that consistency is key.

Lifestyle choices play a significant role in the management of mental health disorders. Remember, small steps can lead to big improvements, and you are not alone on this path toward better mental health.