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1. Tell a good friend or family member how you feel.
- Talking with someone else who has had similar experiences is helpful.
- First, ask them if they have some time to listen to you.
- Ask them not to interrupt with any advice, criticism, or judgments.
- Tell them that after you get done talking you would like to discuss what to do about the situation, but that first you need to talk with no interruptions to feel better.
2. If you have a mental health provider, seek help from them.
- If you don’t have a mental health provider, but would like to see one, contact your local mental health agency.
- Sliding scale fees and free services are often available.
3. Spend time with people you enjoy.
- Avoid people who aren’t supportive.
- Do not allow yourself to be hurt physically or emotionally in any way.
- If you are being beaten, sexually abused, screamed at, or are suffering other forms of abuse, ask your crisis counselor or health care provider to help you figure out how to make it stop.
4. Ask a family member of friend to take over some or all of the things you need to do for several days.
- Examples are taking care of children, household chores, etc.
- You will then have the time to do the things you need to take care of yourself.
5. Learn about what you are experiencing.
- This will allow you to make good decisions regarding treatment, relationships, finances, etc.
- Read pamphlets you may find in the doctor’s office or health care facility; review related books, articles, video or audio tapes.
- Talk to others who have had similar experiences, search the internet, attend support groups, workshops and lectures.
- Ask a family member to help you if this is overwhelming
6. Get some exercise.
- Any movement will help you feel better.
- Examples include climbing the stairs, taking a walk, sweeping the floor.
- Do not overdo it!
7. If possible, spend at least one half hour outdoors every day.
- Even if its cloudy or rainy.
- Let as much light into your home or workplace as possible.
- Roll up the shades, turn on the lights.
8. Eat healthy food.
- Limit your use of sugar, caffeine, alcohol, and heavily salted foods.
- If you don’t feel like cooking, ask a friend, order takeout, or have a healthy frozen dinner.
9. Every day, do something you really enjoy.
- Examples include gardening, playing with your pet, buying yourself a treat, smelling flowers, or walking barefoot in the grass.
- Keep the things you need for these activities on-hand so they are there when you need them.
- Refer to a list of these activities when you are feeling so badly you can’t remember anything you enjoy.
10. Relax!!
- Sit down in a comfortable chair.
- Loosen any tight clothing.
- Take several deep breaths.
- Close your eyes and relax your entire body.
11. If you are having trouble sleeping:
- 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 you will awaken early.
- Avoid sleeping late in the morning and taking long naps during the day.
12. Before going to bed:
- Avoid heavy meals, strenuous activity, caffeine and nicotine.
- Read a calming book.
- Take a warm bath.
- Drink a warm glass of milk, eat some turkey and/or drink a cup of chamomile tea.
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Adapted from: http://www.mentalhealth.samhsa.gov/publications/allpubs/SMA-3504/additional.asp
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