Self-care for schizophrenia

It can be tough to think about looking after yourself. Especially if you're finding things less enjoyable than usual. Or have less motivation to do things.

But there are things you can do to help yourself cope. You may find these tips helpful at some times and not others. You could try them on their own, or alongside treatment. 

Helping yourself during a psychotic experience

Sometimes it can be difficult to know if you're experiencing psychosis, as it can feel very real to you.

But if it happens regularly, you might be able to recognise the signs over time.

• Try and focus on the present moment. Focus on what you can smell, see, hear, touch or taste right now. 
• Try and respond to your voices in different ways. Changing how you communicate with any voices might help you feel like you have more control over them and it can help you to build a more positive relationship with them. 
• Distract yourself. Some people find distractions helpful when having symptoms. This could include watching TV, listening to music, going to sleep or it could involve a hobby such as drawing, physical activity or gardening. Some distractions might interfere with your delusions or hallucinations. You can try different things to see what works for you.
• Talk to someone. If you're with someone when you think you might be having delusions or hallucinations, try and tell them what's going on for you right now and what things feel like. This can feel really scary, but try and be as open and honest as possible.
   

Looking out for warning signs

You may have times where you're in a good place and managing your symptoms well. But you may worry about becoming unwell again. This is called a relapse.

Looking after yourself can mean being prepared. There might be signs that you can look out for that you're relapsing. These will be different for everyone but could include:

• Feeling anxious or stressed
• Sleeping habits changing 
• Feeling suspicious or fearful (paranoia)
• Hearing voices
• Difficulty concentraiting
• Avoiding other people
• Using drugs or alcohol more than usual

It can also help to consider:

• What triggers your symptoms, such as particular activities, situations or people
• Asking other people to help if they notice changes in your mood or behaviours 
• Going to appointments for treatment, support or check ups, even if you're feeling well
• Keeping a mood diary to track mood changes and warning signs
   

Other things that can help

• Do things you enjoy - living with symptoms of schizophrenia can sometimes affect your sense of self. Try and write down things you enjoy. Someone who knows you well can ehlp you think of things you could start with. Some of these things could also be used as distraction techniques from symptoms such as hearing voices or paranoia.

• Look after your physical wellbeing - thi can help to improve your symptoms and how you feel. It can help to look after your physical health (such as sleep, staying active and eating well), look after your hygiene (you can try setting reminders for things like showering, brushing your teeth or getting dressed to make these tasks easher) and avoid drugs and alcohol (because they can make you feel worse).
   

What if I feel like I might hurt myself or others?

You may have a psychotic experience that makes you think about harming yourself or others.

For example, you might hear voices that tell you to hurt yourself, or experience a delusion that someone is trying to hurt you, so you feel like you need to act to defend yourself.

These experiences can be really frightening. It's important that you get urgent support if you feel that you're at risk to yourself or others.

Friends and family may be able to spot the signs that you're nearing crisis. But it's important that you know what crisis services and sources of support are available too. If you or anyone else is in urgent danger, call 999.