HABITS  TO KEEP YOURSELF HEALTHY              THROUGHOUT LIFETIME

You Have the Power to Change

Whether you are newly diagnosed with a mood disorder or have been managing depression or bipolar illness for years, you can benefit from a healthy lifestyle. While you cannot change your diagnosis, you can change aspects of your life to manage or lessen your symptoms and improve the quality of your life.  

When you were first diagnosed with a mood disorder, you may have felt powerless or afraid. This page will suggest ways to empower yourself and play an active role in the way you live day-to-day with your illness. 

Physical Well-Being

Healthy sleeping, eating, and physical activity habits do not have to be complicated, depriving, or uncomfortable, and can make a big difference in the way you feel. Many people have found that simple changes, such as eliminating caffeine or taking walks regularly, have helped stabilise their moods. Though symptoms of your mood disorder may disrupt sleeping, eating, or physical activity, making things as consistent as possible, especially sleeping, can help keep your symptoms from worsening. Regular habits can also help you spot the beginning of a manic or depressive episode more quickly.  

     Sleep

Lack of sleep or too much sleep can worsen moods. Keep a regular sleep schedule whenever possible. Set an alarm if necessary, and try to get up at the same time every morning, even on weekends, and go to sleep around the same time every night. If you tend to have insomnia, try avoiding naps during the day, since they can interfere with nighttime sleep.  

Adopt bedtime rituals or ways that you can slowly wind down from your day and ease yourself into bed.  Try using relaxation exercises to get to sleep. 

Avoid over-the-counter sleep medicines, unless your doctor has recommended them and is monitoring your use of them. 

Avoid caffeine, especially near the end of the day. Check ingredients. Certain sodas and teas can contain as much caffeine as a cup of coffee.  Large meals may keep you awake; light snacks may help you sleep (milk and turkey are often helpful). 

Changing the time of day you take your medication may help you sleep. Discuss your medication, its side effects, dosage, and time of day taken with your doctor. 

If at all possible, avoid late evening or overnight shift work. If you must work a late shift, try to work the same hours every night, so you are asleep at the same time and for the same amount of time each day. 

If you wake up early in the morning and are unable to get back to sleep, it may be helpful to get out of bed and do a quiet activity like reading. 

If you find yourself needing significantly more or less sleep than usual, you may be experiencing symptoms of depression or mania. Be aware of any changes in your sleep patterns and discuss them with your doctor or mental health professional. 

Eating Right

                          

Eat a variety of foods daily to get the energy, protein, vitamins, minerals, and fibre you need. Include plenty of vegetables and fruits (preferably raw) and whole grains.   

Moderate your intake of fat, cholesterol, sugars, and salt. 

Drink at least 8 glasses (64 oz.) of water per day, or more if you exercise. If you are taking certain types of medication, you may require even more water. Check with your doctor or pharmacist. 

Moderate your intake of alcohol and caffeine, or better yet, avoid them completely. 

Avoid crash diets that deprive you of food or of one or more food groups. Instead of radical diets, use a combination of regular physical activity and smaller portions at mealtimes if you are concerned about your weight. 

Be aware of changes in your appetite. Loss of appetite or overeating may be symptoms of depression. Discuss any changes with your doctor. 

Don’t skip meals, even if your energy and appetite are low. 

If you tend to overeat, look for stresses or triggers that may cause overeating. Discuss ways to avoid or cope with these triggers with your doctor or therapist. It may be useful to write down how you are feeling or what has been happening at the time you overeat to help determine your triggers. 

Have food on hand that is healthy, quick, and easy to eat, such as fresh fruit, yogurt, whole grain bread, crackers, or bagels for times when you are in a hurry or don’t feel like preparing a meal. Try to schedule regular grocery shopping trips so you don’t have to eat fast food or junk food just because you are hungry.

Exercise

Choose a method of physical activity that you enjoy—one that will not feel like a chore. You may want to choose several activities so you have variety.  

Focus on making the experience as pleasant as possible. For example, if you feel self-conscious exercising in a gym or outdoors, begin by exercising at home. If you feel you need extra motivation or company, try exercising with a friend or family member. 

Consult your doctor before beginning any exercise regimen. Do not choose a method of exercise that puts your health at risk. Consider all of the medications you are taking and be sure that factors such as increased heart rate and sweating will not cause problems with your medication. You may need to take special precautions when you exercise, such as drinking extra water. 

Start slowly and work up to a healthy frequency. Pace yourself so you don’t run out of energy and become discouraged early. 

Don’t ignore your own physical limitations or exercise to the point of pain. 

A good exercise goal to work toward is 30 minutes per day, 3 times per week. 

Work more physical activity into your daily routine. Take the stairs instead of the elevator, get off the bus before your stop and walk an extra block, or park at the far end of the parking lot.   

Treatment

A good treatment plan is the foundation of a healthy lifestyle. Though it may take time to adjust to medication and therapy, they are your best defences against symptom recurrence. Everyone has a different physical and emotional makeup, so it often takes time and patience for you and your doctor or mental health professional to find the right treatment strategy for you. It is most important that you communicate your needs to your health care providers and work with them to discover the best possible approach to symptom management. Your loved ones can play an important role in your treatment plan, too. You can help them to help you by making them aware of your medication needs and having them watch for signs of symptom recurrence.   

Your Health Care Provider

Talk with your doctor about your medication and any side effects you may be experiencing. It may be helpful to write down your questions and bring your list with you to your appointment. Take notes on what your doctor tells you.   

If you have trouble talking about particular concerns, you may want to bring a trusted friend or family member to the appointment with you or request that your appointment begin in the doctor’s office rather than the examination room. If you need extra time to discuss particular concerns, let the doctor’s office know when you make your appointment. If questions arise after your appointment and your doctor is unable to speak with you, see if a nurse is available to address your concerns. 

If you are dissatisfied with your health care provider or the treatment plan you have been given, talk with him or her about it. If your difficulties cannot be resolved, seek another health care provider. For interpersonal or talk therapy, choose a therapist who treats you with respect, listens to you, recognises your needs, and is skilled in treating people with mood disorders.  

Medication

Learn the facts about medication from your doctor, pharmacist, and DB SA. Ask your doctor or pharmacist to give you the detailed written materials that are packaged with your medication. DB SA also publishes several brochures describing the various treatment options. Know what side effects to expect and what to do if these side effects interfere with your daily activities. Talk to your doctor about ways to minimise any uncomfortable side effects. If you have particularly troublesome side effects, see if other treatment plans are available.

Never stop taking medication or alter your dosage without talking to your doctor first. Never augment your medication with herbal or over-the-counter remedies without first checking with your doctor.  

Know what time(s) of day to take your medication(s) and take them at the same time every day. If you have trouble remembering, use a wristwatch with an alarm or place a reminder note in a highly visible place.  

Find out if there are any specific foods or activities you need to avoid. Some medications may reach high levels in the body if you become dehydrated or sweat excessively. Others may react with certain foods or alcohol or may cause you to be sensitive to sun or light.  

Support and Symptom Monitoring

Keep track of your symptoms using a journal or DBSA’s mood calendar mentioned above in the Reducing Stress section. Learn to recognise patterns and combinations of symptoms that may indicate that you are or may soon be having a manic or depressive episode. Inform your health care provider and loved ones when you feel your symptoms increasing and ask them to observe your behaviour.  

If you are experiencing symptoms of mania or hypo mania, have someone else hold on to your credit cards, bank documents, and car keys. Avoid shopping, gambling, or drinking, and try to maintain a regular sleep schedule. Your doctor may prescribe additional medication.  

If you are experiencing symptoms of depression, try to avoid isolation by scheduling brief, manageable meetings or outings with others. Adjust your activity schedule so that you are not overwhelmed, but have small things to do each day. Have loved ones lock away or remove anything you might use to harm yourself.  

Write down a plan of action to follow if your symptoms become severe and you are unable to take part in day-to-day activities. Include the names of your health care providers, medications you would and would not prefer to be given, facilities where you would and would not prefer to be treated, and other important information, such as medication allergies. Also include necessary insurance information such as provider, group number, and phone number.  

Write down directions for care of your children and/or pets, as well as a way to notify your employer and the things to tell him or her in the event that you are unable to function or need to be hospitalised.