Self Care in Treatment

Along with treatment from your doctor or therapist, there are things you can do to help and support your own recovery.

  • Try not to avoid feared situations. Practice going out to make them less anxiety-provoking. Get help to work on this.

  • Learn calming skills. Work with a counselor to learn how to calm and soothe yourself. Practice these skills on your own.

  • Be patient with yourself. It takes time to get better. You can’t rush yourself to get well!

  • Stick to your treatment plan and don’t skip therapy sessions. Even if you’re feeling well, keep taking your medication.

  • Educate and empower yourself by learning everything you can about your condition. Consult self-help books.

  • Pay attention to warning signs. Find out what triggers you & make a plan so that you know what to do if it gets worse.

  • Contact your doctor/ therapist if you notice changes in your symptoms. Ask friends & family to watch out too.

  • Get help early. The sooner symptoms are identified and treated, the better the outcome and the faster the recovery.

  • Physical activity can help reduce symptoms. Try walking, jogging, swimming, gardening or any other activity you enjoy.

  • Try relaxing activities. Massage, meditation, aromatherapy, tai chi, pilates, yoga can all help improve wellness.

  • Maintain an adequate diet. The Canada Food Guide can help you choose how to eat well.

  • Avoid alcohol and drugs. It may seem like they reduce worries, but in the long run, they can make your conditions worse.

  • Get enough of sleep; it's important for your physical and mental well-being. See a doctor about sleeping problems.

  • Maintain a balance between work and play. Cut back on obligations when possible, and set reasonable goals for yourself.

  • Don't become isolated. Family, friends, social networks, and a feeling of community all help maintain mental wellbeing.

  • Keep a journal. Journaling can help you work through and express your feelings of pain, anger, fear or other emotions.

  • Plan your day and activities. You may find it helpful to make a list of daily tasks and use sticky notes as reminders.

  • Don't make important decisions when you're feeling anxious. Avoid decision making when you may not be thinking clearly.

  • Have a safety plan so you're prepared when a crisis hits. Try one of these tools: http://mindyourmind.ca/Interactives

  • Remind yourself that you’re great. Instead of focusing on the bad, make a list of things you like about yourself.

  • Join a peer support group. Find a safe, understanding environment to share without judgment.

  • Find comfort in animals. Get a pet or offer to pet-sit a friend’s pet. Animals can be a great source of joy.

  • Learn to be assertive. Discuss this with your therapist and learn strategies on how to express yourself with confidence.

  • Get creative. Paint, draw, collage, crafts, photography, writing, dance, poetry – find a medium and express yourself!

  • Clean and organize. Your room, apartment, house, car – organizing the space you live in can make you find clarity.

  • Celebrate your milestones. Going to therapy is a big accomplishment – don’t forget to thank yourself for the hard work.

  • Accept what is. Sometimes there's nothing you can do to change events, but you can change how you respond to them.

  • Be mindful of how you spend your time. If being with someone makes you feel bad later, avoid them.

  • Make self care a priority – it won't just happen without attention. Set aside a few hours (or a whole day) just for you.

  • Plan a date night. Choose a few friends or even go on your own. Treat yourself to something you enjoy.