Making Changes

Mental illnesses are manageable. There are many things you can do following a diagnosis to benefit your treatment and recovery, including gaining an understanding of your condition, taking responsibility for your own care and reaching out to others for help. It is important to show yourself compassion, patience and understanding. Examine your thought patterns and determine how rational they are. For example, there is a significant difference between shame and guilt. The latter is the result of having done something “bad” while the former is the belief that you are bad.

Try to maintain a regular routine and make a daily list of things you need to do, both of which can provide perspective on how to make it through your week. Behavioral change is a nonlinear, multi-stage process that takes time. Learn what does and does not work for you. When you are unsuccessful, fail better in the future. Acknowledge losses and consider what you have learned from the experiences. Eliminate expectations so you can live in the moment and process the emotions you feel. Find something familiar and stable to focus on (like rewatching a favorite show or eating comfort food), which can improve your mood and reduce stress.

Intrinsic motivation, which is internal and connected to your deeply held values, is more powerful and sustainable over time than extrinsic incentives. Have hopeful attempts at change. Rather than focusing on “if,” believe that it is a matter of when. Write down five things you are stressed about and circle two that you can change in the next 48 hours. It can take a long time to establish better habits. Instead of attempting to erase old patterns, be aware of your unconscious ones and continue to make new and better choices over time, which will increase your confidence.

Failing can be beneficial as it provides the opportunity to remember that you have a new choice next time. Remind yourself of changes you have successfully navigated in the past, and of your goals and values, which can help you better determine your priorities. Finally, ask for help when you need it.