How to Cope with Mental Illness

Co-authored by Sirvart Mesrobian, PsyD

Last Updated: January 23, 2023

Having a mental illness means that you have many more hurdles to overcome than those without. Simple tasks like cleaning your home or even getting dressed in the morning can become uphill battles when mental illness flares up. It is difficult to live with, but certainly not impossible if you take the right steps.

Method 1

Method 1 of 4:

Medication

Many mental illnesses can be eased or cured with medication. Talk to your doctor about prescriptions that might be good for you.

1
Ask your doctor or specialist if medication might be right for you. Medication can help correct chemical imbalances in the brain. Even if you think your mental illness is caused mostly by an environmental issue (like grieving or a stressful workplace), medication may help you feel balanced enough to face it.
- Medication is not a solution to problems in your life—it's a tool to correct brain-based issues that might be affecting your ability to cope with problems. The problems will remain, but you may be better able to deal with them.
2
Take your pills as prescribed by your doctor. One of the toughest aspects of mental illness is sticking to a medication regime. Side effects can range from sleeplessness and weight gain to dizziness and suicidal thoughts.
- Sometimes side effects are the worst for the first few days or a week. This is because your body is adjusting to the change. If possible, try sticking it out and seeing if it gets better.
- If the side effects are too severe, call your doctor or pharmacist to get instructions on safely stopping the medication.
Advertisement
3
Don't give up on your search for working medication. Depending on your illness, it may take multiple tries to find the medication that addresses your specific problem.^{[1]
X
Research source} This is a frustrating process and it's natural to be upset sometimes. Keep trying. It's likely to be worth it.
- It may take a while for you to feel the effects of medications such as antidepressants.
- It is especially important to stay in touch with your doctor while you wait for medication to kick in, as your condition may worsen as you wait.
4
Consult your doctor regularly even when you haven't changed medications recently. You may require dose changes and adjustments even years after you have been on a medication, particularly after serious life changes (starting a new job or school, getting married or divorced, menopause, etc.). Let your doctor know if you have any concerns with side effects and work together if you need to stop or change a medication.
5
Set daily alarms on your phone, laptop, or watch if you have trouble remembering to take your pills. It's important to take your medications at the same time each day to reduce side effects and ensure that they are as effective as possible.
- Using a weekly pillbox is also helpful to keep track of doses, missed doses, prescriptions that need refilling, and multiple medications.

Method 2

Method 2 of 4:

Therapy

1
Put some serious effort into finding the best therapist for you. It might seem like the most obvious thing in the world, but finding a therapist you trust and like is very important to treating mental illness. Regular therapy sessions are vital to keeping track of your mental state, emotional well-being, and any impending or current episodes of illness. If you feel your therapist is not a good fit, find a new one.
2
Tell the therapist about your goals. Your therapist's job is to help you build coping skills and evaluate what is and isn't working in your life. Tell them what you're hoping to improve in your life. Try writing it down. This can help them plan sessions and strategies to meet your needs.
3
Talk to them. Communicating with your therapist is crucial to receiving the best possible treatment. If you refuse to talk to your therapist and aren't willing to take their suggestions, you cannot expect to get anything out of therapy. If, however, you work on the things you have spoken about with your therapist between sessions, your illness will become more manageable, and most importantly, you will be the one taking charge of your own life.
4
Be honest if you don't understand their advice or aren't sure it will help. Your therapy is about you, and if you do not make your needs clear, your therapist cannot help you with them. Even the best therapist is not a mind reader, and as therapy often involves dealing with fears and past traumas, it's important for both you and your therapist to know your needs and boundaries.

Method 3

Method 3 of 4:

Lifestyle and Routine

1
Do your best to stick to a routine. Adhering to a strict routine is an excellent way to keep life structured and to keep yourself moving forward.^{[2]
X
Research source} Keep a regular sleep schedule, and plan your days so that you know what you have to do each day and when to do it. Uncertainty and lack of structure can be incredibly stressful, especially when one is also coping with mental illness, and it is important to fend them off as best you can.
2
Schedule plenty of relaxation time. You are mentally ill and you need appropriate rest. Consider hobbies such as reading, crochet, drawing, woodworking, music, and whatever relaxes you. Also try self-care activities such as warm baths.
3
Work time with nature into your schedule. Maybe you can take your family to the park every Saturday, or take a 15-minute walk with a loved one after dinner each day. Look at the trees and the grass and the flowers, and come away feeling a little better.
4
Find ways to get exercise. Exercise is especially important for people with mental illnesses. Even brief exercise can improve your mood a little. Try walking, hiking, swinging on swingsets, playing with pets or children, and backyard sports. Involve loved ones if you can, so you focus more on socializing than worrying about working out. Find things that feel fun to you.
5
Make a habit of getting outdoors. Mental illness can make it tempting to self-isolate and go outside less and less. Don't confine yourself to existing under one roof. Try going into your yard, walking down the street, or going out with friends. Take it one step at a time, pushing yourself gently. You may be surprised at what you can do.
- Even a 5-minute walk around the block, a quick trip to check the mailbox, or 15 minutes sitting on a porch is better than nothing.
6
Spend more time doing things you love. What brings you joy in life? What helps you feel at peace? Make time for doing these. Try to do an enjoyable thing for at least half an hour each day.
7
Break large projects into smaller pieces of work. Mental illness may interfere with your ability to start, focus, or feel okay while working. It helps to start right away, and work for short periods of time. For example, schedule yourself 30 minutes of drawing pictures followed by 45 minutes of working on your essay.
8
Focus on self care during any major changes. Sometimes routines have to change, whether it's a new job, moving to a new place, or even temporary changes like holidays. When your routine has to change, give yourself at least a week to adjust. Changes can be frightening and stressful, and these can easily lead to episodes of illness, so the more prepared you are, the easier it will be to endure.

Method 4

Method 4 of 4:

Support

Suffering in silence doesn't help you, nor will it help your loved ones. Reaching out will help you recover more quickly and feel better.

1
Reach out to others around you. Mental illness is often very isolating, but having even one person who can help connect you to the world can make a big difference. The presence of loving friends and family members can help you recover.
- If you're feeling down and need a pick-me-up, wander around your house or call up your friends to see who is available to hang out with you. You aren't being a bother—you're being proactive and reminding them that you care.
- Most people would rather have you say "I'm struggling" than have you stay silent while they wonder what could be wrong with you.
2
Tell a few people what you're going through. Not all people will be capable of understanding your mental illness, but some people will be. If you know someone who is willing to listen without judgment or will always pick up your calls, consider confiding your situation to them. You may be surprised at who is the most sympathetic and helpful.
3
Identify one or more people to be your "go-to" people. You might consider your spouse, your parent, or your best friend—someone who loves you dearly and is able to be there for you when you're struggling. Tell them whenever you're having a really rough day, you're having doubts, or you're having a crisis. They can watch over you, comfort you, and get medical help in a crisis.
- If your go-to person is not available, find someone else you trust. It's important not to suffer in silence.
4
Tell someone right away if you're having thoughts of self-harm or suicide. Get to your go-to person or the next person who is available. They can drive you to a hospital, help you call a hotline, or help you figure out what to do next. These thoughts are serious and you deserve help.
- Remember, they'd rather help you now than do nothing while you get worse and worse.
5
Attend a local support group meeting, like the National Alliance on Mental Illness (NAMI) or the Depression-Bipolar Support Alliance (DBSA). There are also many other support groups that are run out of hospitals, churches, and charitable organizations. Look up support groups that are local and easy to access, or even online support groups. No one understands a person with mental illness as well as someone else with mental illness.
6
Find the mental health community online. People with mental illnesses often connect on social networking websites (notably Tumblr).^{[3]
X
Research source} There you can meet others with illnesses like yours, and share stories and tips for coping.
7
Harness the power of snuggling. Snuggling releases oxytocin, which is sometimes referred to as "the cuddle hormone." It can make you feel happier, calmer, and closer to the person you're cuddling with.^{[4]
X
Research source} Search your family members and significant other for willing snuggle partners.
8
Spend time with people who make you smile. Even those who don't know about your mental illness can still help you feel better and have a good time with you. Hang out with the people who make you happy.
9
Think about your loved ones when you're alone. This can be great for falling asleep or self-calming. Reflect on how much you care about them, and what your favorite things are. Remind yourself how much they love you.

Warnings

If you have any suicidal thoughts, contact your therapist immediately, and then contact someone trustworthy in your support network.

⧼thumbs_response⧽
Helpful 10 Not Helpful 3
Never stop taking a medication without consulting your doctor first. Some medications, especially antidepressants, need to be tapered off, and quitting suddenly can result in withdrawal.

⧼thumbs_response⧽
Helpful 11 Not Helpful 4