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| Healthy Lifestyles |
 Money Stressor
Evaluate your money management and try to find out if it could influence your stress level. Explore ways you can get out of debt. Consider budgeting: calculate the money you need for fixed monthly expenses such as rent/mortgage, utilities, transportation and food, and try to save money for these things before the bills are due. It is good to have a personal planner or calendar. Leave notes for yourself as extra reminders of important tasks, phone calls or appointments.
Physical Well-Being
Healthy sleeping, eating and physical activity have a great influence on the way you feel. Many people recognized that simple changes such as eliminating caffeine or walking regularly have helped stabilize their moods. Though symptoms of your mood disorder may prevent you from sleeping, eating or physical activity, making things as consistent as possible can help keep your symptoms from worsening.
Lack of sleep or too much sleep can deteriorate moods. If possible, keep a regular sleep schedule. If necessary, set an alarm, and try to awake at the same time every morning, even on weekends, and fall asleep around the same time every night. Develop bedtime rituals or ways that you can slowly wind down from your day and ease yourself into bed. Relaxation exercises may be very helpful to get to sleep. Avoid over-the-counter sleep medicines, unless your doctor has prescribed them and is monitoring your use of them.
Avoid caffeine, especially near the end of the day. Changing the time of day you take your medication may help you sleep. Discuss your medication, its side effects, dosage and time of day taken with your doctor. If it is possible, avoid late evening or overnight shift work. If you can’t avoid a late shift, try to work the same hours every night, so you can fall asleep at the same time, for the same amount of time each day. If you need more or less sleep than usual, you may experience symptoms of depression or mania. Discuss any changes with your doctor or mental health professional.
You need the energy, protein, vitamins, minerals and fiber you can get from a variety of foods. Try to eat plenty of vegetables and fruits and whole grains. Abate your intake of fat, cholesterol, sugars and salt. Drink at least 8 glasses of water per day. You may require even more water, if you are taking certain types of medication. It is better to avoid your intake of alcohol and caffeine. Avoid crash diets that do not allow you to take some kind of food. If you are concerned about your weight, use a combination of regular physical activity and smaller portions at mealtimes.
Consider changes in your appetite. Loss of appetite or overeating may be symptoms of depression. If your energy and appetite are low try not to skip meals. When you are in a hurry or don’t feel like preparing a meal, have food on hand that is healthy, quick and easy to eat, such as fresh fruit, yogurt, whole grain bread, crackers or bagels.
Choose a method of physical activity or several activities you like the best. You have to make the experience as pleasant as possible. Discuss with your doctor your exercise regimen before beginning it. Do not select a method of exercise that puts your health at risk. Take into account all of the medications you are taking and be sure that factors such as increased heart rate and sweating will not lead to problems with your medication. Begin slowly and work up to a healthy frequency. Don’t avoid your own physical limitations or exercise to the point of pain. It is good to work 30 minutes a day, 3 times per week. Try to involve more physical activity into your daily routine. Take the stairs instead of the elevator; get off the bus before your stop.
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