Vacation! Sounds like just what we need. Whether it is a week off in the middle of the year, time off for a holiday, or the summer off for students and teachers, a break seems like just what we need, especially when we live with mental illness. Time off can be a relief. It can be time to get away from the stressors in our lives. Unfortunately, for many with mental illness, a break can take us away from the routines that ground us and provide a sense of security despite the stress they cause.
I am a teacher. Many of my friends are teachers. We all look forward to winter break and are even more excited for the longer summer break. Many people look forward to a long weekend. The reality is that as much as we look forward to these breaks, they can disrupt the routines that we come to rely on. There is structure in getting up to an alarm at the same time every day. Our work routines allow us to shift into autopilot. For me this autopilot often prevents me from thinking. The thoughts depression fills my mind with can be ignored because I am focusing on the requirements of my job. We know our day will be filled with work until a certain time. Then it will be time to handle all the home chores that need to get done.
This raises the question, how does structure help people with mental illness? Let’s look at some of the ways. First, I think it is important to note that while structure is important for many of us, that structure works best when it is flexible rather than rigid. Structure helps us manage symptoms and maintain healthy lifestyles and behaviors. It also provides a better sense of stability.
There are several ways that structure can help us. Here are a few:
· Reduces stress and uncertainty - When we know what to expect during the day, our anxiety levels are often lower. Stress is also reduced by having fewer decisions to make during the day. As an example, if a person knows which tasks they need to complete and at what time they need to complete them, it is often easier to be prepared to complete the task.
· Supports healthy habits – We can improve our mental health or keep it stable when we have a structure that allows us to maintain healthy habits. When we have a schedule to follow, we can insert meal breaks, time for hydration, and we can include time to destress. That time to destress might be after the workday, but when we are working, we know when that time will be. An example of being healthy when we are working is having to meal plan and prep to make sure we eat healthy. I tend to eat more regularly when I am working.
· Builds a sense of accomplishment – When we are working or going to school, we often accomplish things that are noticeable. This can increase confidence, which can improve our mood. We can do this in our downtime, but even then, it requires establishing a routine.
· Encourages social connection – When we are working or going to school, being around people is necessary. It is harder to isolate, which those of us with depression tend to do. I know I am alone a lot more when I am not working. Being around people can boost our mood.
· Supports treatment adherence – It is often easier to stick to a treatment plan when we have structure in our lives. We might set an alarm for medication or schedule appointments right after work. These things become routine when we are working or going to school. When we are not, taking medication can be easily forgotten. Remembering when our appointments are might become harder because they are at different times.
These ways that structure help us can be achieved when we are not working or in school, but the structure of regular routine is beneficial. When we are not working or in school, it is often best if we set up some type of routine. Each of us is unique in our needs. Some people with mental illness require more structure than others. I know when the depression and anxiety I face are more intense, I need more structure. If I don’t have that structure, I am likely to retreat into nothingness, which worsens my symptoms.
It is easy to see how being away from a work or school environment can lead to less structure. When we are in a good place with our mental health, we may be able to do well in the freedom of time off. There are those of us who may not be able to do well. One way I have approached this is discussing what I will do with my time off with my mental healthcare providers. I think having a plan is good for anyone with a mental health disorder who is looking at time off. This doesn’t mean we won’t have some freedom. I have a plan, but within that plan I am free to decide what time I get out of bed or when I will make plans with a friend. What is important is that we decide how much structure we need and what that structure looks like for us. We build a plan from there. I am a big proponent of including our mental health providers in this. They can provide feedback and advice. They can also help us be accountable.
I know I struggle with time off. My mood will drop if I just sit around my house with no plan. One way I keep things structured is by adding activities to the calendar on my phone. I check the next day’s activities the night before. This allows me to plan. It also provides me with the ability to look forward to things. I try to do more in the morning and early afternoon because I know if I get my day started in a positive way, I am more likely to find ways to be positive the rest of the day. This is a little trick that works for me.
If you are looking at time off and wondering how you will manage it or you have found yourself with downtime and feel like you are struggling, I encourage you to look for ways you can put some structure in your day. While structure will look different for each one of us, we can start by breaking the day into parts. Decide one thing you will do in the morning and one thing you will do in the afternoon. Put it on your calendar. Share what you are doing with someone. This can be a friend, family member, or our mental health care provider. If we do these things, we have provided ourselves with structure, we have given ourselves things to look forward to or expect, and we have provided for some accountability.
Dealing with downtime can be difficult when we live with mental illness, but we can learn to make the best of our time. We can learn to alleviate the stress downtime can bring. We can keep ourselves from being absent from life. The key is creating our own structure. It is important to remember that we are not going to figure this out overnight. We will make mistakes. We will struggle. So, we need to remember that each day is a new day to figure things out. If with ease structure into our lives, we will find that we can cope with our mental illness in a healthier way.
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