You Can Recover
People can and do recover from mental illness.
Recovery from a mental illness is not just about
symptom reduction, but living as full a life as possible. Recovery means
different things to different people. Six key concepts provide the foundation of
effective recovery work:
 | Hope.
With good symptom management, it is possible to experience long periods of
wellness. Believing that you can cope with your mental illness is essential to
recovery. |
| Perspective.
Mental illnesses often follow cycles. Although you may go through some painful
times and it may be difficult to believe things will get better, it is
important not to give up hope. |
| Personal Responsibility.
It’s up to you to take action regarding your mental illness. This includes
asking for help from others when you need it and sticking to your treatment
plan. |
| Self-Advocacy.
Become an effective advocate for yourself so that you can get the services and
treatment you need and deserve, and make the life you want for yourself. |
| Education.
Learn all you can about your illness. This allows you to make informed
decisions about all aspects of your life and treatment. |
| Support.
Working toward wellness is up to you. However, support from others is
essential to maintaining your stability and enhancing the quality of your
life. |
(Note: this has been adapted
and used with permission from the work of Mary Ellen Copeland. For more
information on wellness lifestyles and resources, contact her at P.O. Box 301,
West Dummerston, VT 05357 or visit her
web site at www.mentalhealthrecovery.com.)
Monitoring and responding to symptoms
Through careful observation, you will learn what
you need to do every day to keep yourself well. You will also gain the ability
to recognize external events that may trigger an increase in symptoms, and you
will be better able to spot early warning signs of an episode and symptoms that
indicate you may be in trouble.
With this knowledge and perspective, you will be
able to develop a system for monitoring and responding to symptoms that will
help you feel well. This monitoring system should include:
| Daily routines you need to follow to stay well,
such as eating three healthy meals, getting adequate sleep, limiting or
avoiding alcohol, and exercising regularly. |
| A plan for coping with outside events that can
trigger symptoms (for example, an
argument with a friend or an unexpected bill) including ways to cope with
these events and keep them from causing or worsening your symptoms. |
| A way to spot early warning signs that
indicate your symptoms may be getting worse, such as irritability or changes
in your sleep patterns. |
| A way to recognize symptoms of serious trouble,
such as reckless behavior, isolation, or suicidal thoughts. |
| A response plan for dealing with warning
and/or trouble signs – concrete
actions you can quickly take to stabilize your situation, such as calling a
trusted friend or your doctor. |
(Note: this has been adapted
and used with permission from the work of Mary Ellen Copeland. For more
information on wellness lifestyles and resources, contact her at P.O. Box 301,
West Dummerston, VT 05357 or visit her
web site at www.mentalhealthrecovery.com.)
Your wellness toolbox
Here are some practices that may help you to
maintain wellness and respond to symptoms …
| Talk to your doctor or therapist
regularly, especially when you are having trouble |
|
| Try to maintain a calming, safe environment |
|
| Share talking and listening time with a
friend, both during difficult times and when you are feeling well |
|
| Participate in fun, affirming and creative
activities |
|
| Do exercises that help you relax, focus and
reduce stress |
|
| Record your thoughts and feelings in a journal |
|
| Take a walk each day, regardless of the
weather |
|
| Create a daily planning calendar |
|
| Limit alcohol and avoid illegal drugs |
|
| Keep a regular sleep schedule |
|
| Eat a healthy diet, and avoid caffeine, sugar
and heavily salted foods |
|
| Seek opportunities to be exposed to light |
|
| When you are confronted with troubling
circumstances, stop, analyze your situation, and make a positive choice |
|
(Note: this has been adapted
and used with permission from the work of Mary Ellen Copeland. For more
information on wellness lifestyles and resources, contact her at P.O. Box 301,
West Dummerston, VT 05357 or visit her
web site at www.mentalhealthrecovery.com.)
Other Tools for Recovery
Developing a wellness lifestyle
Strategies for dealing effectively with a mental
illness include an effective treatment plan that you follow, an attitude focused
on hope, responsibility, and recovery; an effective support system; healthy
eating, sleeping, and activity habits; recognizing symptoms and trouble signs;
and having a response plan for times of crisis. You can incorporate these
strategies into your life in your own way and at your own pace. Everyone
develops a different wellness plan, and the right one is the one that works for
you.
The National Mental Health Information Center of
the federal Center for Mental Health Services (CMHS) publishes a comprehensive
list of helpful resource materials for consumers. Here are a few publications
that will be of special interest to people working on wellness:
Click here to see a complete
listing of all CMHS publications:
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