5 Self-Care Strategies for People With Schizophrenia

Self-care can give people with schizophrenia more stability and a better quality of life. However, self-care doesn’t require making lots of changes at once. Small, consistent actions every day can help you build healthier habits that last.

The following tips can help you develop a flexible routine at your own pace while managing life with schizophrenia. Along with medication and therapy, these strategies can be an important part of your treatment plan.

1. Stick to Your Medication Schedule

Taking your medication as prescribed is key to feeling your best with schizophrenia. However, people with schizophrenia sometimes don’t recognize their symptoms and realize they need treatment. As a result, they might not be consistent with medication, causing their symptoms to worsen.

The Challenges of Staying on Track

Dr. Robert Channon, a board-certified psychiatrist and Distinguished Life Fellow of the American Psychiatric Association, has talked about the challenges of medication adherence, or staying on track with schizophrenia treatment. He retired in 2024 after more than 40 years of treating people with severe mental illness in Chicago.

“In my experience, most people sort of accidentally stop the medicine,” he said. “One thing led to another, and they really weren’t convinced it was working, and they seemed to be doing OK without it, so they just let those couple of days go on and on and on and on.

“Another problem with adherence is that one day of missing it because you forgot can lead to a second day and to a third day,” he continued. “That one day has led to a second day, to the whole weekend, and before you know it, a whole week has gone by. Nothing bad has happened. So they may think, ‘Maybe the doctor wasn’t right after all.’”

Strategies To Boost Adherence

Dr. Channon emphasized the importance of having strategies that help you remember to take your medication as directed. “That’s where a pill box comes in handy — where you put in a pill for Monday, Tuesday, Wednesday, and so on,” he said. “If someone’s not sure if they took their medicine on time, a pill box can be useful.”

It’s also important to consider timing. “I usually say that the time at which a person takes their medication has to do with convenience,” Dr. Channon said. “When is it easiest to remember to take it? Are there certain side effects you’re trying to work around or take advantage of?” For example, if your medication makes you feel sleepy, it might be a good idea to take it at night so it can help you relax and fall asleep.

“If someone forgets to take the medicine at their usual time, for most medicines, taking it a couple of hours later is going to be OK,” Dr. Channon said. However, talk to your healthcare provider if you find yourself getting behind on your treatment plan. Getting back on track as soon as possible can help minimize the chance of an episode.

2. Use Tools To Help You Get Organized

Time management doesn’t come easily, especially for people living with schizophrenia. If you’re recovering from a recent episode, everyday tasks like doing laundry, paying bills, and getting to appointments on time can feel overwhelming.

With a little planning and practice, you can get better at managing your time. Although using a phone calendar works for some people, it’s not always helpful if you forget to check it. Posting a wall calendar in your kitchen or wearing a watch may help you keep better track of appointments and what needs to happen each day.

The Importance of Planning

When life feels out of control, writing a plan can help. Make a list of your regular chores — like doing the dishes daily or taking out the trash once a week — and estimate how long each usually takes. Putting these tasks on your to-do list or calendar can keep them from piling up. Making an effort to stay organized can also help lower your stress levels and build your self-esteem.

3. Stay Calm and Healthy by Avoiding Triggers

Substances like nicotine and alcohol are particularly unhealthy for people with mental health conditions. These substances can affect your brain chemistry and may intensify your symptoms. If quitting smoking or drinking feels tough, it’s important to ask for help. You may need to change your surroundings, seek treatment options, find a stronger support system, or learn healthier coping strategies — but taking these steps can improve both your physical and mental health.

Everyday stress and feeling overwhelmed can also worsen schizophrenia symptoms. To keep calm, try activities that help you relax and feel more in control. Options include:

• Journaling
• Painting
• Doing yoga
• Practicing deep breathing
• Listening to music

Even swapping out screen time for reading a favorite paper book can help. By paying more attention to how your body feels during different activities, you can figure out what works best for you.

4. Make Time for Regular Exercise and Sleep

A healthy lifestyle and daily routines are essential for people with schizophrenia. Physical activity and good sleep are two nonnegotiables when managing life with a mental illness. These two habits go a long way toward supporting your overall health and ensuring the best possible outcomes with treatment.

Staying active during the day and getting enough rest at night go hand in hand. Many people find that daytime exercise leads to better-quality sleep — and when you’re well rested, you’re more likely to have the energy and motivation to stay active. Both good sleep and regular exercise can also help you feel calmer and less stressed.

To make these habits stick, try setting a specific time to exercise each day and get to bed at night. These two habits are key to helping you feel your best in daily life. If you’re having trouble with sleeping or finding ways to stay active, talk with your healthcare provider.

5. Nourish Your Body From the Inside Out

Eating well is another important part of self-care for people with schizophrenia. A nutritious diet helps protect against common conditions such as diabetes and heart disease. Eating regular meals at set times each day can also add helpful structure to your routine.

There’s no specific diet for schizophrenia, but focusing on whole foods — like fruits, vegetables, whole grains, lean proteins, and healthy fats — provides a wide range of nutrients. You can also ask your healthcare provider for a referral to a registered dietitian, who can help you make a meal plan that fits your needs. Some grocery stores have dietitians on staff who can advise you while you shop.

Good food is one of life’s pleasures. As you lean into nutrition, you might discover you enjoy cooking, trying new recipes, or even growing some of your own food. Try attending a cooking class or visiting a farmers market for more ideas.

Self-care isn’t just about checking off tasks — it’s about finding more joy and peace while supporting your mental and physical well-being. It’s worth the time to take a step back and find out what that means for you.

Talk To Others Who Understand

MySchizophreniaTeam is the site for those living with schizophrenia and their loved ones. Here, people come together to share their stories and offer support to others who understand what it’s like to live life with schizophrenia.

How do physical health habits like eating a balanced diet and getting enough sleep affect your symptoms of schizophrenia? What self-help tips help you to enjoy a more fulfilling life? Share your experience in the comments below.