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On Self-Care: Monitoring our ADLs

On Self-Care: Monitoring our ADLs

This article seeks to highlight the unquestionable importance of self-care in everyday life. Self-care is paramount to survival, and this article will review the essential skills necessary to continue and maintain basic to complex life functions. While each of us individually has different job functions and carries out different life operations, there are certain Activities of Daily Living (ADLs) that must be nurtured and maintained to continue living without running into medical and psychiatric problems that can be avoided by adhering to the care of the self. As always, be sure to review these self-care skills with your PCP (Primary Care Physician), psychiatrist, and mental health professional bore implementing them in your living environment.

The most simple basic measure for caring for the self with a mental health diagnosis is your nutrition. Poor nutrition is often overlooked by people carrying a mental health diagnosis as a reason for mood dysregulation and a litany of other diagnoses including ADHD, and other behavioral problems in children & adolescents. For example, dysregulation of diabetes in adolescents can cause behavioral problems, acting out, and other oppositional features associated with many conduct disorders. Be sure to consult with a nutritionist at the onset of any mental health diagnosis to rule out medical conditions exacerbating your condition.

A more moderate skill or technique to promote self-care with a mental health diagnosis is daily exercise. There are many disorders and medication therapies that increase lethargy and the propensity for obesity. Sometimes, if you are taking enough medications that have sedative side effects, you may not want to get out of bed to do anything. Laying in bed all day is the worst thing you can do to begin to re-balance your metabolism again and maintain a healthy weight which, if not taken seriously, can become a further complication for the medication management of your mental health condition. Some psychotropic medication therapies have side effects that promote weight gain. If you cannot care for yourself and maintain a healthy weight, certain medication therapies will be restricted or not considered appropriate for you given your evidence of difficulty monitoring your weight.

An even more complex activity of daily living, maintaining socially acceptable hygiene is something that requires self-awareness and practice if you have a mental health diagnosis limiting your insight into how to effectively care for yourself. There is no question getting into the shower, remembering to use deodorant, and keeping clean is even more challenging when you are carrying specific diagnoses which decrease your motivation to stay on top of your daily functions and increase other functions which complicate ongoing self-care activities. So, if you can’t get your hygiene taken care of in the morning, remember to complete minor tasks during the day. Keep travel-size hygiene supplies with you at all times so when you are up to completing your ADLs, you can, anywhere, and be ready for any activity clean-shaven and odor-free.

The most difficult self-care strategy for those carrying a mental health diagnosis is tuning-in to yourself. Are you tired? Overworked? Are you taking time for pleasurable activities? Are you having effective sessions with your therapist or psychiatrist? Monitor your moods and thoughts regularly to check-in with yourself often and identify if you need to do some work or time spent in therapy around cultivating mood regulation techniques or for learning skills to re-frame negative thought patterns into more positive associations.

Future blog posts will review these more advanced skills in further detail. Check back here soon for regular self-care updates.

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Edited: Autumn Tompkins

J. Peters

J. Peters

Max Guttman '08, MSW '12, is the owner of Recovery Now, a private mental health practice. Through his work as a Licensed Clinical Social Worker, therapist and disability rights advocate, Max fights for those without a voice in various New York City care systems. He received a 2020 Bearcats of the Last Decade 10 Under 10 award from the Binghamton University Alumni Association. Guttman treats clients with anxiety and depression, but specializes in issues related to psychosis or schizoaffective spectrum disorders. He frequently writes on his lived experiences with schizophrenia. "I knew my illness was so complex that I’d need a professional understanding of its treatment to gain any real momentum in recovery," Guttman says. "After undergraduate school and the onset of my illness, I evaluated different graduate programs that could serve as a career and mechanism to guide and direct my self-care. After experiencing the helping hand of my social worker and therapist right after my 'break,' I chose social work education because of its robust skill set and foundation of knowledge I needed to heal and help others." "In a world of increasing tragedy, we should help people learn from our lived experiences. My experience brings humility, authenticity and candidness to my practice. People genuinely appreciate candidness when it comes to their health and recovery. Humility provides space for mistakes and appraisal of progress. I thank my lived experience for contributing to a more egalitarian therapeutic experience for my clients."
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