Recovering Your Mental Health, Page 6
Offering sound advice about recovering your mental health, this self help guide was prepared by Mary Ellen Copeland for the US Department of Health and Human Services (DHHS).
Things To Do When You Are Feeling Better To Keep Yourself Well
When you are feeling better, make plans using the ideas in the previous section that will help you keep yourself well. Include simple lists:
- to remind yourself of things you need to do every day — like getting a half hour of exercise and eating three healthy meals;
- to remind yourself of those things that you may not need to do every day, but if you miss them they will cause stress in your life, like bathing, buying food, paying bills or cleaning your home;
- of events or situations that may make you feel worse if they come up, like a fight with a family member, health care provider, or social worker, getting a big bill, or loss of your job. Then list things to do (relax, talk to a friend, play your guitar) if these things happen so you won’t start feeling bad;
- of early warning signs that indicate you are starting to feel worse — like always feeling tired, sleeping too much, overeating, dropping things and losing things. Then list things to do (get more rest, take some time off, arrange an appointment with your health care provider, cut back on caffeine) to help yourself feel better;
- of signs that things are getting much worse, such as feeling very depressed, not being able to get out of bed in the morning or feeling negative about everything. Then list things to do that will help you feel better quickly (get someone to stay with you, spend extra time doing things you enjoy, contact your doctor);
- of information that can be used by others if you become unable to take care of yourself or keep yourself safe, such as signs that indicate you need their help, who you want to help you (give copies of this list to each of these people), the names of your doctor, or other mental health professional and pharmacist, all prescriptions and over-the-counter medications, things that others can do to help you feel better or keep you safe, and things you do not want others to do or that might make you feel worse.
In conclusion:
Don’t try to do everything or make all the changes suggested in this booklet all at once. You can incorporate them into your life gradually. As you do, you will notice that you will feel better and better.
Further Resources
Consumer Organization and Networking Technical Assistance Center
(CONTAC)
P.O. Box 11000
Charleston, WV 25339
1 (888) 825-TECH (8324)
(304) 346-9992 (fax)
Web site: www.contac.org
Depression and Bipolar Support Alliance (DBSA)
(formerly the National Depressive and Manic-Depressive Association)
730 N. Franklin Street, Suite 501
Chicago, IL 60610-3526
(800) 826-3632
Web site: www.dbsalliance.org
National Alliance for the Mentally Ill (NAMI)
(Special Support Center)
Colonial Place Three
2107 Wilson Boulevard, Suite 300
Arlington, VA 22201-3042
(703) 524-7600
Web site: www.nami.org
National Empowerment Center
599 Canal Street, 5 East
Lawrence, MA 01840
1-800-power2u
(800)TDD-POWER (TDD)
(978)681-6426 (fax)
Web site: www.power2u.org
National Mental Health Association (NMHA)
(Consumer Supporter Technical Assistance Center)
2001 N. Beauregard Street – 12th Floor
Alexandria, VA 22311
(800) 969-NMHA or 6642
Web site: www.nmha.org
National Mental Health Consumers’ Self-Help Clearinghouse
1211 Chestnut Street, Suite 1207
Philadelphia, PA 19107
1 (800) 553-4539 (voice)
(215) 636-6312 (fax)
Web site: www.mhselfhelp.org
SAMHSA’s National Mental Health Information Center
P.O. Box 42557
Washington, D.C. 20015
1 (800) 789-2647 (voice)
Web site: www.mentalhealth.samhsa.gov
Substance Abuse and Mental Health Services Administration (SAMHSA)
Center for Mental Health Services
Web site: www.samhsa.gov
Resources listed in this document do not constitute an endorsement by CMHS/SAMHSA/HHS, nor are these resources exhaustive. Nothing is implied by an organization not being referenced.
Acknowledgements
This publication was funded by the U.S. Department of Health and Human Services (DHHS), Substance Abuse and Mental Health Services Administration (SAMHSA), Center for Mental Health Services (CMHS), and prepared by Mary Ellen Copeland, M.S., M.A., under contract number 98M0024261D. Acknowledgment is given to the many mental health consumers who worked on this project offering advice and suggestions.
Disclaimer
The opinions expressed in this document reflect the personal opinions of the author and are not intended to represent the views, positions or policies of CMHS, SAMHSA, DHHS, or other agencies or offices of the Federal Government.
For additional copies of this document, please call SAMHSA’s National Mental Health Services Information Center at 1-800-789-2647.
Originating Office
Office of External Liaison
Center for Mental Health Services
Substance Abuse and Mental Health Services Administration
5600 Fishers Lane, Room 15-99
Rockville, MD 20857
SMA-3504
