7 Ways I Manage Mental Illness

Seven years in therapy have taught me how to partially combat anxiety and depression. There are no cures for my complex PTSD or type 1 bipolar disorder, but there are ways to manage the mental illnesses.

While medicine does play a critical role in balancing moods and chemicals, there are many things you can do that can help. What my therapists and I have done is learn how to turn the volume down on the chaos. Here are some tools we’ve used.

Music in the shower: Many of my flashbacks and fear-based thinking happen in the shower. The trick to calming those thoughts is to listen to music. I’ve made a playlist for the occasion of positive, upbeat music that inspires, such as Meghan Trainor’s I Love Me. I don’t shower in silence anymore.

Self-care: It’s hard to practice self-care when you’re in a depressive state, but the smallest thing can make a difference. Brush your teeth. Comb your hair. Get dressed, even if you don’t have plans to go anywhere. Self-care can be micro, but it has big results.

Tap into the senses: There’s a skill called 5–4–3–2–1 Coping Technique for Anxiety. With this tool, you awaken the senses, bringing yourself back into the present moment. Notice five things you see, four things you can touch, three things you hear, two things you can smell, and one thing, such as gum or coffee, that you can taste.

Practice mindfulness: Mindfulness is an important part of overcoming the symptoms of mental illness. Try to recognize a negative thought when you’re having one and shift your attention toward a positive one. Be aware of what you are (or aren’t) doing to help yourself progress toward stability.

Body Movement: One of the best things you can do when you’re having an episode is get outside and walk. The sunlight and fresh air have an impact. So does the left to right pattern of your feet as you walk. If walking isn’t possible, try yoga or an indoor exercise routine. Any body movement will help you ease your feelings of anxiety and depression.

Connect with Nature: Especially after the pandemic and quarantine, getting connected with nature is another good way to decompress and recharge your emotional and spiritual batteries.

Keep a journal: Writing down your thoughts has a plethora of benefits. It helps you vent your frustration, allows you to view your thinking from a different perspective, and can help you discover new things about yourself.

You may choose, like I did, to share this list with your support system. This way, when you’re in a state and don’t immediately resort to your tools, your loved ones can gently guide you in the right direction.