Self-Management Techniques

Antipsychotic medicines and psychosocial therapy are the main methods of treating schizophrenia. But people with this condition can improve their quality of life in other ways, too. These methods are often called self-management, and they include behaviors that will keep you as healthy as possible.^1-4

Lifestyle changes for schizophrenia also may help reduce the risk of developing co-occurring conditions. These conditions include diabetes, heart disease, stroke, and others.^1-4

Lifestyle changes are not meant to be used instead of traditional treatment. But they can help you feel your best while navigating life with a long-term mental health condition.^1,2

Eat a healthy diet

Eating a well-balanced diet can help give you the energy you need to manage daily tasks. A healthy diet also can reduce diabetes, stroke, and heart disease risk.^1-4

Common strategies for eating well include:^5-8

• Adding more fiber to the diet with raw vegetables, whole grains, beans, or seeds
• Increasing calcium and vitamin D intake with salmon, green leafy vegetables, and fortified foods or drinks
• Reducing added sugars by avoiding sodas, juices, and flavored syrups
• Limiting salt intake as much as possible
• Replacing saturated fats like red meat and butter with lean meats and unsaturated cooking oils (like canola, olive, or sunflower oil)
• Replacing simple carbohydrates, like crackers or cookies, with complex carbohydrates, like quinoa
• Eating as many fresh fruits and vegetables as possible
• Drinking at least 6 to 8 glasses of water each day

Dietary changes or restrictions may be influenced by co-occurring illnesses. Always ask your doctor about making drastic diet changes.

Some people may choose to add over-the-counter vitamins or supplements into their diet. Research on this is mixed. Some supplements might have benefits, while others might not. Some also have risks of side effects. Whenever possible, try to get the vitamins and minerals you need from your diet.^4,9

If you want to take an over-the-counter vitamin or supplement, talk with your doctor first. Supplements are not regulated the same way drugs are, and they may contain different ingredients than you expect. Certain supplements also can interact with antipsychotic drugs or other medicines, and taking too much can be harmful.¹⁰

Exercise regularly

Exercise has many benefits. It can help you maintain a healthy weight. It may improve your sleep and mood. It may also help manage the symptoms of schizophrenia. Experts think exercise could help with the way you think (cognition) and memory. These benefits can be especially important for someone with schizophrenia.^1,11

Getting 30 to 45 minutes of safe exercise that you enjoy a few times per week can be all you need to make a difference. Exercise can be various levels of intensity. Walking with friends, gardening, and dancing are just a few examples of joyful activities that may be worth trying.¹

Reduce stress

Another benefit of exercise is reducing stress levels. But there are other ways to reduce stress as well. Some can help with what are known as the “negative” symptoms of schizophrenia, like a lack of pleasure or motivation.^1,5,8,12

Lowering stress can reduce your risk of developing new health conditions and improve your ability to cope with difficult situations. Common methods of stress relief include:^1,5,8,12

• Meditation and mindfulness
• Yoga
• Tai chi
• Massage
• Journaling
• Making art or being creative
• Taking a bath
• Stretching
• Practicing a beloved hobby like knitting, baking, or reading

Quit smoking

Smoking increases the risk of developing heart disease, diabetes, and stroke. People with schizophrenia are already at increased risk for these health issues. Quitting smoking can help reduce the chance that one of these issues will arise down the road. Tobacco also can change the way certain medicines work. If you are taking medicine and quitting smoking, be sure to talk to your doctor because it may mean your medicine dosage needs to be adjusted.^1,2,5

Medicines, nicotine patches, quit helplines, support groups, and more are available to help you quit smoking. Talk with your doctor or therapist if you want to learn more about these resources.²

Reduce drug and alcohol use

Recreational drugs and alcohol can make schizophrenia symptoms worse. They can also interact with certain medicines. And drugs and alcohol create other risks. For example, drinking alcohol can increase your risk of cancer, liver disease, and many more issues. Talk with your doctor if you are having trouble cutting back on drugs or alcohol and need support.^1,2,5

Practice good sleep habits

Good sleep is important for many reasons. For example, it helps improve your ability to cope with challenges and improves your mood. But getting restful sleep can be difficult for people with schizophrenia. Symptoms or treatment side effects may make it hard to fall or stay asleep.^1,5

Eating well, lowering stress levels, exercising, and reducing tobacco, drug, and alcohol use can all improve sleep. There also are other strategies for sleeping well that may help. Some people refer to these behaviors as having good sleep hygiene. Good sleep hygiene practices may include:¹³

• Going to bed at the same time each night and waking up the same time each morning
• Keeping your bedroom dark, quiet, and cool at night
• Removing electronic devices, like computers or televisions, from your room
• Avoiding checking your phone or scrolling on your screen before or while in bed
• Using your bed only for sleep or sex
• Avoiding eating big meals or drinking alcohol or caffeine before bed
• Adjusting medicine schedules so that you take drugs that keep you awake earlier in the day (if your doctor approves)
• Reduce or avoid napping during the day
• Limit physical activity before periods of rest

This is not a full list of all the lifestyle changes that could help you feel well with schizophrenia. Focusing on what brings you joy and gives you energy can help you be ready for whatever comes next.