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.