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This article was co-authored by Noel Hunter, Psy.D. Dr. Noel Hunter is a Clinical Psychologist based in New York City. She is the director and founder of MindClear Integrative Psychotherapy. She specializes in using a trauma-informed, humanistic approach for treating and advocating for people diagnosed with mental disorders. Dr. Hunter holds a BA in Psychology from the University of South Florida, an MA in Psychology from New York University, and a doctorate in Psychology (Psy.D) from Long Island University. She has been featured in National Geographic, BBC News, CNN, TalkSpace, and Parents magazine. She is also the author of the book Trauma and Madness in Mental Health Services.
There are 7 references cited in this article, which can be found at the bottom of the page.
This article has been viewed 19,016 times.
So you've just been diagnosed with a mental illness. You may feel lost, scared, and confused. This is normal. You will be okay.
Steps
1Get a diagnosis. Before you have been diagnosed with a mental illness by your therapist, doctor, or psychiatrist, you may have had suspicions that you were mentally ill. Having someone in the medical field confirm this is a frightening and very important step.- You may get several mental illness diagnoses at once. This is normal—it happens all the time.
2Follow your doctor's orders. This is important for being the happiest and most productive that you can be. Follow their directions on medications, and don't make any changes (stopping, starting, different doses) without consulting them first.[1]- Your doctor may recommend therapy. Look for therapists in your area, then set up initial meetings with several of them. Pick the one who works with you best.
3Research your condition. Understanding the particular illness you have been diagnosed with will help you overcome it. Ask your doctor, your family, or your teachers, if you're in school, for help gathering information. Understanding your symptoms will help you notice and manage them.
4Learn from people with mental illnesses. Mentally ill people do plenty of writing online. You can meet other people like you to exchange tips, share stories, and give and receive emotional support. They know the reality of how life with your disorder(s) is, and can give you a feeling of community.[2]
5Find support. Once you have been diagnosed you may be afraid to tell anyone for fear of being abandoned by them. This is understandable and also normal. While it is the most difficult thing to do, it is also the most important thing to tell your loved ones. Having a broad support network will make you feel better, and may even save your life.[3]
6Find someone you can reach out to on bad days. A designated support person should be someone who is emotionally strong and ready to see you at your worst. Talk to them and see if they are willing to take on this role. Whenever you are struggling, go to this person. They love you and are willing and able to help.[4]- You are NOT being a burden by doing this. They'd rather help you now than wait until your emotions have boiled over and things have gotten worse.
7Consider accommodations and changes in your life. You have a mental illness. It's time to make things easier on yourself. How can you remove sources of stress in your life? Where could you ask for help doing things, or stop doing things?- Schools and workplaces should offer disability accommodations based on your illness. These include a quiet space to take tests or work, greater lenience on absence due to illness, a single dorm room (in college), and more.
8Spend more time on your physical health. Sleep for at least 8 hours every night, fill about 1/3 of your plate with fruits and vegetables, reduce stress, and find ways to exercise. Try taking walks, swimming, hiking, or playing backyard sports with friends or family. [5]
9Work on reading your stress signals. What happens when an episode is beginning? What thoughts do you have, and how does your body feel? If you can notice when trouble is building up, you can start using your relaxation techniques or other methods of stopping it.[6]- If someone is particularly good at reading you, you might ask them to tell you if they think you're stressed or in a trouble zone.
10Remember that you are not your illness. Your illness may be temporary, and you can fight it. You will need to make some changes, but it won't destroy your life.[7]- Say "I am not depression" or "I am not schizophrenia" to yourself until you believe it.
- Some people find it helps to debate the bad thoughts in their head. Imagine that your bad thoughts come from a sick part of your brain, not from you, and talk back to them. Give your irrational thoughts a dose of reality (or sarcasm). See if you feel better.
11Give yourself time to relax. Adjusting and coping takes time. Go easy on yourself. Take a bubble bath, curl up with a good book, draw a colorful picture, or watch a silly movie. Allow yourself to process things. You've undergone plenty of stress; it's time to be patient with yourself.Advertisement
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Tips
- Self-diagnosis can be a useful tool, provided that you do plenty of research and learn about related conditions (to see if one describes your symptoms even better). It's best to get a medical diagnosis from a professional afterwards, so that you can get help.Thanks
- Some people may not understand what mental illness is. If they will not accept your explanation, you do not need them in your life.Thanks
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Warnings
- If you have any thoughts of self-harm, suicide, or harming others, visit your nearest emergency room or contact your local police department.Thanks
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References
- ↑ https://www.heretohelp.bc.ca/infosheet/preventing-relapse-of-a-mental-illness
- ↑ https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/support-groups/art-20044655
- ↑ https://www.mentalhealthfirstaid.org/2020/08/the-importance-of-having-a-support-system/
- ↑ https://www.blurtitout.org/2018/07/19/blanket-fort-support-system/
- ↑ https://www.nami.org/Your-Journey/Family-Members-and-Caregivers/Taking-Care-of-Yourself
- ↑ https://www.nami.org/About-Mental-Illness/Warning-Signs-and-Symptoms
- ↑ https://www.cherryhealth.org/2018/01/you-are-not-your-mental-illness/
About this article
Noel Hunter, Psy.D
Clinical Psychologist
This article was co-authored by Noel Hunter, Psy.D. Dr. Noel Hunter is a Clinical Psychologist based in New York City. She is the director and founder of MindClear Integrative Psychotherapy. She specializes in using a trauma-informed, humanistic approach for treating and advocating for people diagnosed with mental disorders. Dr. Hunter holds a BA in Psychology from the University of South Florida, an MA in Psychology from New York University, and a doctorate in Psychology (Psy.D) from Long Island University. She has been featured in National Geographic, BBC News, CNN, TalkSpace, and Parents magazine. She is also the author of the book Trauma and Madness in Mental Health Services. This article has been viewed 19,016 times.
Co-authors: 6
Updated: March 10, 2023
Views: 19,016
Thanks to all authors for creating a page that has been read 19,016 times.
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