Coping and self-care tips for schizophrenia

It can be tough to think about looking after yourself. Especially if you're finding things less enjoyable than usual. Or have less motivation to do things.

But there are things you can do to help yourself cope. You may find these tips helpful at some times and not others. You could try them on their own, or alongside treatment. 

I was referred to my local Mind. I went along and spoke to lots of helpful people, who told me I could take part in art therapy and creative writing sessions and photography.

Help yourself during a psychotic experience

If you're in an episode of psychosis, we have some ideas that people find helpful. Sometimes it can be difficult to know if you're experiencing psychosis, as it can feel very real to you.

But if it happens regularly, you might be able to recognise the signs over time.

• Try and focus on the present moment. Focus on what you can smell, see, hear, touch or taste right now. Our pages on mindfulness have more information.
• Try and respond to your voices in different ways. Changing how you communicate with any voices might help you feel like you have more control over them. And it can help you to build a more positive relationship with them. Our information about coping with hearing voices has more tips on how to do this.
• Distract yourself. Some people find distractions helpful when having symptoms. This could include watching TV, listening to music, or going to sleep. Or it could involve a hobby such as drawing, physical activity or gardening. For example, are you able to draw or write about what you're hearing, thinking or experiencing right now? Some distractions might interfere with your delusions or hallucinations. You can try different things to see what works for you.
• Talk to someone. If you're with someone when you think you might be having delusions or hallucinations, try and tell them what's going on for you right now. And what things feel like. This can feel really scary. But try and be as open and honest as possible.

What if I feel like I might hurt myself or others?

You may have a psychotic experience that makes you think about harming yourself or others.

For example, you might hear voices that tell you to hurt yourself. Or experience a delusion that someone is trying to hurt you, so you feel like you need to act to defend yourself.

These experiences can be really frightening. It's important that you get urgent support if you feel that you're at risk to yourself or others.

Friends and family may be able to spot the signs that you're nearing crisis. But it's important that you know what crisis services are available too.

Look out for warning signs

You may have times where you're in a good place and managing your symptoms well. But you may worry about becoming unwell again. This is called a relapse.

Looking after yourself can mean being prepared. There might be signs that you can look out for that you're relapsing. These will be different for everyone but could include:

• Feeling anxious or stressed
• Sleeping less well
• Feeling suspicious or fearful (paranoia)
• Hearing voices
• Finding it hard to concentrate
• Avoiding other people
• Using more drugs or alcohol than usual

It could also help to:

• Pay attention to what triggers your symptoms. Some activities, situations or people might seem to have a particular effect. For example, if your treatment ends or you experience a stressful life event.
• Ask other people to help. Get them to let you know if they notice changes in your moods or behaviour when you're feeling unwell. Sometimes we might not recognise this in ourselves.
• Keep going to appointments. Continue going to any appointments for treatment, support or check-ups, even if you're feeling well.
• Keep a mood diary. There are many online mood diaries and apps which you can use to track any changes in mood and warning signs. Or you could write things down in a notebook, or draw pictures. This can help you understand your moods and patterns and what influences them. You can also show this to your care team.

Do things you enjoy

Living with symptoms of schizophrenia can sometimes affect your sense of self. You may struggle to think about the things you like, or what makes up your identity.

Try and write down the things that you enjoy, or that you remember that you used to enjoy. This might be listening to music or podcasts, cooking, or watching a film. Or it might be something creative like drawing or sewing.

This can help you express yourself and deal with difficult emotions. See our information on arts and creative therapies for more ideas.

They don't have to be big tasks. You can start small and build up. Someone else who knows you well can help you to think of things you could start with.

Some of these things can also be used as distraction techniques from symptoms such as hearing voices and paranoia. You can try different things and see what you find helpful.

The only way I can get away from the voices is to have an outlet, a space I can go into and just relax and be free. I started to write in the day, early in the morning for two hours or so, and that keeps me going.

Use peer support

It might sometimes feel like no one understands what you're going through. This can make you feel lonely. Feeling lonely or isolated can make symptoms of schizophrenia worse. You might find it helpful to talk to other people who have the same diagnosis as you.

You may receive peer support as part of your treatment. You could also find peer support online or try a support group in your local area.

You can use the find a group search on the Hearing Voices Network website. 

See our pages on peer support groups for more information.

Look after your physical wellbeing

Looking after your physical wellbeing can make a difference to how you feel and help improve your symptoms. This can be difficult when your symptoms are bad. But try and do things little and often if you can.

It can help to:

• Look after your physical health. Doing what you can to get enough sleep, stay physically active and eat well can make symptoms easier to manage. We have more information and tips on our sleep problems, food and mental health, and physical activity, exercise and mental health pages.
• Look after your hygiene. It's not easy to look after your hygiene when you're feeling unwell. But small things can make a big difference to how you feel. You can try setting reminders on your phone for things like showering, brushing your teeth or getting dressed. Or make these tasks easier. For example, using mouthwash on days that brushing your teeth isn't possible.
• Avoid drugs and alcohol. While you might want to use drugs or alcohol to cope with difficult feelings, they can make you feel worse. See our pages on recreational drugs and alcohol for more information.

You should get yearly physical health check-ups as part of your NHS care.

This is because of the symptoms of schizophrenia and medication. They can make you more likely to develop physical health problems.

Your doctor might offer you healthy eating and physical activity programmes as part of your treatment. As well as support to stop smoking if you smoke. 

Other things have also helped me – meeting up with my son for a meal and having a chat, exercising, and my medication.

Find useful contacts

Hearing Voices Network

hearing-voices.org
Information and support for people who hear voices or have other unshared perceptions, including local support groups.

National Paranoia Network

nationalparanoianetwork.org
Information and support for people who experience paranoid thoughts.

Samaritans

116 123 (freephone)
[email protected] (Email responses may take several days. This service will close from 26 April 2026.)
samaritans.org
Samaritans are open 24/7 for anyone who needs to talk. You can visit some Samaritans branches in person. Samaritans also have a Welsh Language Line on 0808 164 0123 (7pm to 11pm every day).