My Living Successfully Plan Living Successfully
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- Janel Weaver
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1 My Living Successfully Plan Living Successfully Buildingaplantostayhealthyandcontinuallymovetowardwellnessisaveryworthyendeavor.Aplanputs youincontrolofyourwellness,andgivesyouaclearpictureofwhatyou'reworkingforeveryday.awellness plancanalsoprepareyouandyoursupportersfordealingwiththemoredifficultmomentsthatyour conditionmaybringon. Bytakingthetimetocompletethisplan,andtoregularlyreviewandreviseyourplanasneeded,youare makinganimportantsteptowardtakingcontrolofyourlifeandyourwellness. ThisLiving&Successfully&with&a&Mood&Disorder&Planisyour%plan.Youareincontrolofitscompletion,anditis entirelyuptoyoutodoso.itisveryimportanttoknowthatyouhavethepowertodecideifyouwantto buildaplan,howmuchtimeyouwanttospendonit,whoyouwanttoshareitwith,andhowyouwanttouse it.youshouldfeelfreetoaddotherpartstoyourplan,andtochangeitasyouseefit.itisyourplan. Youmightwanttoconsiderdoingthefollowingthingswithyourplan.Othershavefoundtheseideastobe valuableforthem:!makeregularappointmentswithyourselftoreviewyourplan.!discussyourplanwithyourlovedones,andagreeoneveryone'sroleswithintheplan.!takeyourplantoyourhealthcareproviders,andshareitwiththem.!postkeystatementsfromyourplanaroundyourhouseorplaceofworktoremindyou tofollowtheplanthatyou'vecreated.!regularlyreviseyourplantomeetyourcurrentneedsanddesires. 55E.JacksonBoulevard,Suite490,Chicago,IL60604!!!!(800)826D3632!!!!DBSAlliance.org 1
2 SYMPTOM AWARENESS BuildingaplanforLivingSuccessfullyrequiresthatyouareawareofyoursymptoms,andregularlycheck yourwellness.beingawareofyoursymptomsisaveryimportantpartofmovingtowardwellness. Symptom Depression Mania OtherSymptoms How&Much&Does&This& Affect&My&Life?&& (1=&Not&at&all,&10=A&Lot)& Sad,empty,irritableortearfulmoodmostoftheday,nearlyeveryday Nointerestinorpleasurefromactivitiesonceenjoyed Majorchangesinappetiteorbodyweight Insomniaorsleepingtoomuch Feelingsofrestlessness Fatigue,exhaustion,lackofenergy Feelingsofworthlessnessorexcessiveguilt Inabilitytoconcentrateormakedecisions Thoughtsofdeathorsuicide Feelingoverlyenergetic,high,betterthangood, orunusuallyirritableforatleastoneweek VeryhighselfDesteem,feelinglikeyoucandoanything Decreasedneedforsleepwithoutfeelingtired Talkingmorethanusual,feelingpressuretokeeptalking Racingthoughts,manyideascomingallatonce Distractedeasily,thoughtsorstatementsjumpingtopicDtoDtopic IncreaseingoalDdirectedactivity,restlessness Excessivepursuitofpleasure(e.g.,financialorsexual) withoutthoughtsofconsequences Drinking/usingsubstances Overeating Obsessions Anxiety PanicAttack Delusions(strangeorbizarrethoughts) Hallucinations(seeingorhearingthings) 2
3 EARLY WARNING SIGNS AND TRIGGERS Make a list of your early warning signs (feelings, thoughts, sensations, behaviors) you or others have noticed and what you may do if you notice them occuring: Examples:%Not%hungry%for%regular%meals.%(Eat%at%least%one%well9rounded%meal%and%evaluate%if%I%feel%better%afterwards.)% Make a list of your events and/or circumstances that might trigger an increase in your symptoms: Examples:%Visiting%with%Aunt%Carol.%%Staying%out/partying%on%the%weekends.%%Overnight%travel.% 3
4 ME WHEN I'M HEALTHY Defining My Wellness What&am&I&like&when&I&am&feeling/doing&well?& The&Top&10&Ways&to&know&that&I&am&feeling/doing&well:& 1.! 2.! 3.! 4.! 5.! 6.! 7.! 8.! 9.! 10.! 4
5 WELLNESS STRATEGIES WellnessstrategiesincludedailyselfDcaresuchaseatingabalanceddiet,exercising,journaling,callinga supporter whateveritisthathelpsyoufeelbetter. Wellness Strategy How often do I want to do this? 5
6 STICKING WITH IT Keepingupwithyourwellnessstrategiescansometimesbedifficult.Forexample:Whatifoneofyour wellnessstrategiesisgettingafullnight ssleep,butyousometimescan tseemtogettosleepatnight. Createalistofdifficultiesyou veencounteredandwhatyoumightbeabletodoaboutthem. What is keeping me from doing my wellness strategy? Too%many%things%to%do%before%bedtime.% What can I do? Make%a%list.%Start%doing%things%earlier.%% Save%some%until%tomorrow.% 6
7 WELLNESS GOALS Remembertostateasclearlyaspossible,inapositiveway,whatitisthatyouwanttocreateinyourlife. Wellness Goal A Withinthenext(timeframe),Ichooseto: Steps&to&Achieving&Goal&A:& 1._ 2._ 3._ Wellness Goal B Withinthenext(timeframe),Ichooseto: Steps&to&Achieving&Goal&B:& 1._ 2._ 3._ Wellness Goal C Withinthenext(timeframe),Ichooseto: Steps&to&Achieving&Goal&C:& 1._ 2._ 3._ 7
8 MY SUPPORTERS Family or Friend Contact Name Phone(s) Address Name Address Phone(s) Health Care Provider Name Phone(s) Address Name Address Phone(s) & SUICIDE LIFELINE: (800) 273-TALK (8255) & & Support Group Contact: Local Crisis Help Line: Peer Support Contact: Phone:& & Phone:& & Name:& & & & & & Phone:& & 8
9 CRISIS PLAN MANAGEMENT 1.! What&are&the&signs&that&I&am&in&crisis?&& & 2.! What&are&the&signs&that&I&need&to&go&to&the&hospital?& & 3.! Which&person&or&people&would&I&prefer&to&help&me&in&crisis?& & 4.! Which&medications&or&treatments&are&most&helpful&if&a&crisis&occurs?&Which&should&be&avoided?&& 5.! Where&would&I&prefer&to&be&treated&or&hospitalized&if&that&is&necessary?&Which&facilities&would&I&like&to& avoid&if&possible?&& & 6.! What&can&others&do&for&me&that&would&help&reduce&my&symptoms&or&make&me&more&comfortable?&& 7.! How&will&I&know&when&I&have&recovered&from&a&crisis?&(you%may%want%to%refer%to%the%section,%Me%When% I'm%Feeling%Well.)& & 8.! Things&that&I&need&to&do&for&myself&every&day&while&I&am&recovering&from&a&crisis:& & 9.! Things&that&can&wait&until&I&feel&better:& & 9
10 HANDLING SETBACKS What my negative self-talk says: The truth: My daily accomplishments Makealistofactivitiesyoudoeveryday.Whenyou reexperiencingasetback,checkoffwhatyouhave accomplishedthatday.giveyourselfcreditforeverystepyoutake dealingwithadepressiveormanic episodeisextremelyhard thatmakeseverylittlethingyoudojustthatmuchmoreamazing!!! Gotoutofbed!! Tookashower!! Ateameal!! Wentoutsideinthesunshine!! Talkedtoafriend!! Who&or&what&has&helped&when&I&have&had&past&setbacks?& 10
11 MESSAGES OF HOPE 1.! 2.! 3.! 4.! 5.! 6.! 7.! 8.! 11
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