Ten Things You Can Do for Your Mental Health

Try these tips to help find the right balance in your life.*
1. Value yourself:
Treat yourself with kindness and respect, and avoid self-criticism. Make time for your hobbies and favorite projects, or broaden your horizons. Do a daily crossword puzzle, plant a garden, take dance lessons, learn to play an instrument or become fluent in another language.
2. Take care of your body:
Taking care of yourself physically can improve your mental health. Be sure to:

• Eat nutritious meals
• Avoid cigarettes -- see Tobacco Cessation: You Can Quit!
• Drink plenty of water
• Exercise, which helps decrease depression and anxiety and improve moods
• Get enough sleep. Researchers believe that lack of sleep contributes to a high rate of depression in college students. See Sleep. 

3. Surround yourself with good people:
People with strong family or social connections are generally healthier than those who lack a support network. Make plans with supportive family members and friends, or seek out activities where you can meet new people, such as a club, class or support group.
4. Give of yourself:
Volunteer your time and energy to help someone else. You'll feel good about doing something tangible to help someone in need — and it's a great way to meet new people. See Have Fun in Ann Arbor for Peanuts for ideas.
5. Learn how to deal with stress:
Like it or not, stress is a part of life. Practice good coping skills: Try One-Minute Stress Strategies, do Tai Chi, exercise, take a nature walk, play with your pet or try journal writing as a stress reducer. Also, remember to smile and see the humor in life. Research shows that laughter can boost your immune system, ease pain, relax your body and reduce stress.
6. Quiet your mind:
Try meditating, Mindfulness and/or prayer. Relaxation exercises and prayer can improve your state of mind and outlook on life. In fact, research shows that meditation may help you feel calm and enhance the effects of therapy. To get connected, see Religious and Spiritual Resources.
7. Set realistic goals:
Decide what you want to achieve academically, professionally and personally, and write down the steps you need to realize your goals. Aim high, but be realistic and don't over-schedule. You'll enjoy a tremendous sense of accomplishment and self-worth as you progress toward your goal. Wellness Coaching, free to U-M students, can help you develop goals and stay on track.
8. Break up the monotony:
Although our routines make us more efficient and enhance our feelings of security and safety, a little change of pace can perk up a tedious schedule. Alter your jogging route, plan a road-trip, take a walk in a different park, hang some new pictures or try a new restaurant. See Rejuvenation 101 for more ideas.
9. Avoid alcohol and other drugs:
Keep alcohol use to a minimum and avoid other drugs. Sometimes people use alcohol and other drugs to "self-medicate" but in reality, alcohol and other drugs only aggravate problems. For more information, see Alcohol and Other Drugs.
10. Get help when you need it:
Seeking help is a sign of strength — not a weakness. And it is important to remember that treatment is effective. People who get appropriate care can recover from mental illness and substance abuse disorders and lead full, rewarding lives. See Resources for Stress and Mental Health for campus and community resources.

Mental Illness and the Family: How to Cope Day By Day

Accept your feelings

Despite the different symptoms and types of mental illnesses, many families who have a loved one with mental illness, share similar experiences. You may find yourself denying the warning signs, worrying what other people will think because of the stigma, or wondering what caused your loved one to become ill. Accept that these feelings are normal and common among families going through similar situations. Find out all you can about your loved one’s illness by reading and talking with mental health professionals. Share what you have learned with others.

Handling unusual behavior

The outward signs of a mental illness are often behavioral. A person may be extremely quiet or withdrawn.  Conversely, he or she may burst into tears, have great anxiety or have outbursts of anger. 

Even after treatment has started, some individuals with a mental illness can exhibit anti-social behaviors. When in public, these behaviors can be disruptive and difficult to accept.  The next time you and your family member visit your doctor or mental health professional, discuss these behaviors and develop a strategy for coping.

Your family member's behavior may be as dismaying to them as it is to you. Ask questions, listen with an open mind and be there to support them.

Establishing a support network

Whenever possible, seek support from friends and family members. If you feel you cannot discuss your situation with friends or other family members, find a self-help or support group. These groups provide an opportunity for you to talk to other people who are experiencing the same type of problems.  They can listen and offer valuable advice.

Seeking counseling

Therapy can be beneficial for both the individual with mental illness and other family members.  A mental health professional can suggest ways to cope and better understand your loved one’s illness.

When looking for a therapist, be patient and talk to a few professionals so you can choose the person that is right for you and your family.  It may take time until you are comfortable, but in the long run you will be glad you sought help.

Taking time out

It is common for the person with the mental illness to become the focus of family life.  When this happens, other members of the family may feel ignored or resentful. Some may find it difficult to pursue their own interests.

If you are the caregiver, you need some time for yourself. Schedule time away to preventbecoming frustrated or angry.  If you schedule time for yourself it will help you to keep things in perspective and you may have more patience and compassion for coping or helping your loved one. Being physically and emotionally healthy helps you to help others.

“Many families who have a loved one with mental illness share similar experiences”

It is important to remember that there is hope for recovery and that with treatment many people with mental illness return to a productive and fulfilling life.

Mental disorder

A mental disorder, also called a mental illness or psychiatric disorder, is a mental or behavioral pattern or anomaly that causes either suffering or an impaired ability to function in ordinary life (disability), and which is not a developmental or social norm. Mental disorders are generally defined by a combination of how a person feels, acts, thinks or perceives. This may be associated with particular regions or functions of the brain or the rest of the nervous system, often in a social context. Mental disorder is one aspect of mental health. The scientific study of mental disorders is called psychopathology.
The causes of mental disorders are varied and in some cases unclear, and theories may incorporate findings from a range of fields. Services are based in psychiatric hospitals or in the community, and assessments are carried out by psychiatrists, clinical psychologists and clinical social workers, using various methods but often relying on observation and questioning. Clinical treatments are provided by various mental health professionals. Psychotherapy and psychiatric medication are two major treatment options, as are social interventions, peer support and self-help. In a minority of cases there might be involuntary detention or involuntary treatment, where legislation allows. Stigma and discrimination can add to the suffering and disability associated with mental disorders (or with being diagnosed or judged as having a mental disorder), leading to various social movements attempting to increase understanding and challenge social exclusion. Prevention is now appearing in some mental health strategies.