Therapy and Psychosocial Support

• Seeing a therapist weekly can keep you grounded and catch early warning signs.

• Cognitive Behavioral Therapy (CBT): Helps challenge delusions, manage mood, and develop reality-checking skills.

• ACT (Acceptance & Commitment Therapy): Builds psychological flexibility and acceptance of difficult thoughts or symptoms without acting on them.

• Trauma-Informed Therapy: Especially helpful if trauma worsens symptoms.

Sleep Hygiene

Sleep is one of the most powerful mood regulators.

• Create a wind-down ritual: no screens 1 hour before bed, use calming scents/sounds.

• Keep the bedroom cool, dark, and quiet.

• If insomnia is severe, non-habit-forming sleep aids, CBT for insomnia (CBT-i), or melatonin may help.

Coping Skills for Psychosis

• Reality testing: Write down “evidence for and against” thoughts or voices.

• Voice dialoguing: Safely talk to voices as if they are parts of you, not enemies (This one has helped me so much!)

• Use music or white noise to drown out voices or intrusive thoughts.

• Carry a coping card with reminders: “These thoughts are not facts,” or “I am safe.”

Nutrition and Physical Health

• Eat consistently to stabilize energy and mood.

• Track if certain foods affect your mental state (sugar, caffeine, processed foods).

• Gentle movement (walks, yoga, stretching) helps release built-up tension.

Reduce Overstimulation

People with schizoaffective often have sensory sensitivity or get overwhelmed easily.

• Wear noise-canceling headphones in crowded areas.

• Use blue light filters on screens.

• Limit doomscrolling and reduce time spent on overwhelming social media.

Acceptance and Identity Work

• Practice radical acceptance: You can have a disorder and still live fully.

• Connect with neurodivergent or mad pride communities if you find labels stigmatizing.

• Remember: You are not broken—you’re navigating the world with a unique brain.

Daily Structure and Routine

• Keep wake-up and sleep times consistent every day.

• Structure your day with predictable routines—meals, hygiene, work, breaks, relaxation.

• Use visual planners or habit trackers if executive function is a challenge.

Grounding and Mindfulness

• Mindfulness meditation can reduce anxiety and dissociation.

• Grounding techniques (like 5-4-3-2-1 sensory check-ins) help when experiencing psychosis or derealization.

• Apps like Insight Timer, Calm, or Balance can guide you through this.

Connection & Social Support

• Find safe people you can talk to—supportive friends, family, or a peer group.

• Join a support group (in-person or online). Look into:

  • NAMI groups

  • Discord mental health servers (use these with caution)

• Practice self-disclosure at your own pace. Let people in slowly when you're ready.

Creative Expression

• Use writing, painting, music, or dance to express what you’re going through.

• Creativity can help externalize intrusive thoughts, making them less overwhelming.

• Remember that art therapy is a thing because it works

Early Warning Sign Management

• Keep a journal or mood tracker (e.g. Daylio, Moodpath, or MindBeyondLabels mental health planner!) to spot patterns.

• Identify your personal signs of mania, depression, or psychosis early.

• Develop a crisis plan: Who to call, where to go, what helps calm you.