Learn to recognise your disorder
It is important to learn about your symptoms and to learn about ways of dealing with them. All people who are diagnosed schizophrenics are offered education about the disorder.
Be aware of your warning signs
You can help prevent a relapse (another psychotic episode) yourself by being aware of the warning signs that occur. Your warning signs are personal – everybody’s warning signs are different. The warning signs could be that, before the disorder worsens, you become more irritable, you isolate yourself more, you sleep less, become increasingly sad and have great difficulty concentrating. It may be overwhelming to have to think back to how you felt in the run-up to a phase of psychotic symptoms. It is therefore important for you and your therapist to work together on compiling an emergency plan. It is a good idea for you and close relatives to make a pact about who you should talk to if you become aware of warning signs. It is also important for your relatives to know what your personal warning signs are if you are in danger of having a relapse.
Produce an emergency plan
During the good times, if you can work with your therapist to write down the symptoms and warning signals that occur early in a period of deterioration, you will know when you need to see a doctor or get other help.
Create flash cards
Make a note of what works well for you when you are in a bad way. These cards can tell you what to do when you are in a difficult situation. For example, you could have a card that says: “When I am overwhelmed by voices, I must go for a walk or take my calming medicine.” It is a good idea to carry your cards with you all the time. You might also be able to limit the voices if you are occupied by other activities, e.g. music, a bike ride or a telephone call.
Comply with medication
It is important for you to comply with medication for as long as your therapist recommends it. If you have any doubts or reservations about your medication, it is a good idea to talk to your therapist.
Make sure you sleep well and eat healthy food
It is important that your circadian rhythm is as stable as possible, with regular sleep, and that you remember to take your meals. When you are ill, it can be difficult to get to grips with leading a healthy life, but it is important for you to receive support even for minor lifestyle changes, e.g. eating food slightly lower in fat, drinking a little less coke and going for a walk each day.
Exercise and take part in other activities that interest you
This could help alleviate the sad thoughts and reduce the stress and unpleasantness.
Avoid excess alcohol
It can stop your treatment working and increase the risk of more symptoms. Consuming a lot of alcohol can cause liver damage in the long term.
Include breaks and rest in your everyday routine.
It is a great idea to organise your routine so that there is room for breaks or for leisure activities and other positive experiences too.
Set yourself realistic goals so the experience is a positive one
Take one step at a time and practise reducing your expectations and not taking on too much. Be aware of the small victories, e.g. that you have done the washing up. Give yourself time – be patient, even though it can be tough.
Practise directing your thoughts
Set yourself mental tasks at an appropriate level of difficulty. If you are unable to concentrate to read a book, perhaps you could manage to follow a film or do a Soduko puzzle.
What could help reinforce a positive development?
- Knowledge of the disorder
- Paying attention to prodomes/ warning signals (preparing an emergency plan)
- Complying with medication
- Sorting out basics like housing and finances
- Cognitive training and therapy A secure social network
- Involvement of family members and your network, who could potentially also help to look out for prodomes/ warning signals
- An appropriate level of activity (activities are necessary, because it is also possible to become stressed out by having nothing to do).