Looking After Your Total Well-Being.

Taking care of yourself physically can help you stay focused on your treatment plan.

Make simple food swaps to improve your diet:

• Try chicken or fish, instead of red meat
• Choose fruit or nonfat yogurt over sugary snacks
• Pick brown rice or wheat bread over white rice or white bread
• Drink water instead of soda

Your healthy choices can make a difference!

Get more healthy eating tips here: www.choosemyplate.gov

Getting some exercise may improve your physical health, make you feel stronger, and help you beat stress. Be sure to talk to your healthcare professional before starting any exercise program.

Try these simple strategies and build from there:

• Walk more – whether it’s around the block or choosing to take the stairs instead of an elevator
• Make plans with a friend or family member – exercise can go more quickly with a buddy
• Schedule your activities and stick to them – pick days and times you know work with your schedule, so you can stick with them

Get tips on exercise here:

http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html

If you smoke, now is a good time to stop. It isn’t easy, but breaking this bad habit can have immediate health benefits.

• Get help – smoking is addictive and quitting isn’t easy, but there are resources to help you. Talk to your doctor about taking steps to quit for good
• Get support – having friends and family support you can help you through the tough times Tell your loved ones about your goals, so you can turn to them when you’re feeling frustrated

Learn more about quitting smoking at www.smokefree.gov.

Your Treatment Team usually consists of the doctor who provides medication support (your psychiatrist), as well as people like your therapist, social worker, nurse, counselor, or case manager. Feel confident about reaching out to your team—they’ll be there for you.

What to cover with your Treatment Team:

• Communicating about your medication and treatment plan
• Talking through challenges or doubts
• Figuring out ways to meet your short-term and long-term goals
• Identifying opportunities like hobbies, classes, or volunteering
• Dealing with a crisis situation
• Starting an exercise routine and healthy-food plan

Stress can get in the way of everyday progress and make it harder to stay focused. Learning ways to deal with stress—and addressing its cause—can help you stay with your treatment plan.

To help beat stress:

• Make sure you’re taking your medication as directed
• Get enough sleep and eat healthfully
• Try simple stress busters like yoga, taking a walk, or talking to a friend or your therapist when things get tough
• Keep things manageable – don’t take on too much at once
• Avoid using street drugs or alcohol

The good thing is you are not alone during your recovery process. You have people who care about you and want you to succeed.

Open and honest communication is a very important part of getting the support you need.

1) Say what’s on your mind – it can help you build trust and understanding.
2) Keep your appointments – with your doctor and with your loved ones. Regular contact
can help keep you on course.
3) Keep a journal – this can help you keep up with your feelings, symptoms, goals, and questions. Sharing what you’ve written can also help your support team help you.

To find a schizophrenia support group in your area, visit www.nami.org.

Having things you want to accomplish can help keep you on track with recovery. Think both short-term goals and long-term goals, and discuss them with your therapist.

Short-term Goals

Can be done in a day or a week, like:

• Exercising more
• Making a plan with a friend
• Writing in a daily journal
• Doing your laundry

Long-term Goals

May take more time, and more than one step, like:

• Starting a hobby
• Taking a class
• Finding a volunteer job