Page 32 - Vision Manual

List Resources and Barriers: Resources include the people who support us, the professionals that we have relationships with to get help, the skills and strategies that we use to take care of ourselves, and different ways that we can access knowledge in a safe and effective way. We also want to know what barriers might get in the way for us and ways we can solve those barriers. Making a list helps because when we are sick, vulnerable, or experiencing barriers it can be difficult to problem-solve or remember what to do.
The Resources and Barriers Worksheet on page ## will help you identify resources that might be useful to you, and proactively problem solve barriers to self-care.
Eat Balanced Meals: Mental health and diet are more closely tied together than many realize. Balanced eating can help create a stable foundation each day so that you physically feel better and thus mentally improve. Try and eat three balanced meals plus a couple of healthy snacks mindfully throughout the day. Current research suggests that eating fruits, vegetables, whole grains, and lean protein is healthier than pre-processed foods that contain a great deal of sugar and saturated fats. Consider eating whole foods or minimally processed foods whenever you can. Drink 10 glasses of water a day. Consult with a doctor, nutritionist or dietician if you want to make changes in your lifestyle and manage your diet more effectively. Avoid eating too much in one sitting, or having only a few meals (or one meal) a day, as this actually can lead to weight gain and slower metabolism.
Questions: What is the relationship between food and mood for you? What do you think happens to your symptoms when you eat too much or too little? Have you noticed if certain food types have an effect on your mood?
Avoid Drugs and Alcohol: There are few things that can make someone more vulnerable to intense distress than non-prescribed drugs and alcohol. The impact of drugs and alcohol increases even further when considering how it might interact with medications. Most psychiatric medications become ineffective or cause intense unwanted effects when combined with alcohol. In some cases combing substance use with psych meds can be very dangerous or even life threatening. Some “safe” substances that can also be considered drugs are caffeine and nicotine, which have been proven to aggravate anxiety. Avoiding drugs and alcohol will help reduce vulnerability and improve overall health. If you find yourself struggling with reducing or quitting something, you may need further support.
Questions: Have you noticed what happens to your mood when you use caffeine or alcohol? Does it impact your mood? Do you notice yourself more vulnerable to distress?
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