Practices That Support My Mental Health
This is a list of principles and habits that I personally try to live by.
They’ve helped me find more stability, clarity, and balance—and I hope they can offer something helpful to you as well.
Please take what resonates, and leave what doesn’t.
Daily Foundations
Meditation
30 minutes daily, usually lying down. This helps quiet the mind and reconnect with the present moment.
Breath Awareness
Breathing through the nose throughout the day supports calmness and regulation.
Mindfulness Walk
A 30-minute walk each day. Nature is especially helpful when possible.
Journaling
Write freely—any thoughts that come to mind. This helps process emotions and patterns.
Sleep
Aim for 7–8 hours per night. Consistent sleep is essential for mental stability.
Physical Health
Exercise
- 30 minutes of cardio or
- 1 hour of weight training Move consistently, but listen to your body and avoid pushing too far.
Diet
- High in protein, fruits, and vegetables
- Moderate carbohydrates
- Low sugar
- Avoid soda (including diet soda)
- Limit caffeine and avoid alcohol
Personally, I also avoid gluten, lactose, and nuts.
A simple habit that works well for me: a bowl of fruit for lunch.
Hydration & Electrolytes
- Potassium: ~800 mg/day (e.g., bananas, coconut water)
If you take medications like lithium, maintaining proper electrolyte balance is especially important. Always discuss this with a healthcare professional.
Vitamin D3
4000 IU daily (check with a professional to ensure it’s appropriate for you).
Mental & Emotional Well-Being
Limit Stimulation
Reduce time spent on:
- TV
- Phone
- Social media
- Video games
This creates more space for clarity and calm.
Reading
Books that support growth, awareness, and understanding.
Connection
Open, honest conversations with trusted friends and family.
Gratitude Practice
A simple nightly prayer or reflection focused on gratitude.
Smile 😊
A small habit, but it can genuinely shift your state.
Medication (Important)
If you are taking medication (such as lithium or olanzapine), work with a qualified professional to find the lowest effective dose that manages symptoms safely.
Never adjust medication on your own.
Additional Note on Bipolar I & Schizophrenia
If you are experiencing symptoms such as mania, delusions, or hearing voices, professional medical support should always be the first priority.
In addition to medical care, some people find comfort in spiritual practices.
One practice that helped me personally was prayer.
Even without strong belief at the time, I tried asking Jesus Christ for relief from the voices—and I experienced a noticeable change.
Everyone’s path is different. You don’t need to adopt any belief system for this to work for you—but if you feel open to it, it may be something worth exploring alongside proper care.
Final Thought
This is not a strict formula—it’s a framework.
Start small. Stay consistent.
And most importantly, be patient with yourself.