Why it matters: Physical activity supports both mind and body — for your family member and for you. Moving together can boost mood, increase energy, strengthen social connections, and foster a sense of shared purpose while encouraging healthy routines.

What you can do:

• Suggest a short walk together — even 10 minutes makes a difference
• Keep it low-pressure: frame it as time together, not exercise
• Join in yourself — modeling activity is one of the most effective encouragements

Resources:

• Benefits of Physical Activity — CDC
• Why Is Physical Activity So Important for Health and Well-Being? — American Heart Association
• 📄 Move Well · Feel Better — Beginner Fitness Guide (Download)

Why it matters: A diet rich in whole foods can boost energy, enhance focus, and promote overall well-being while lowering the risk of chronic health conditions — including the cardiometabolic risks that are elevated in early psychosis.

What you can do:

• Cook simple meals together when possible — shared food preparation builds connection and routine
• Keep nourishing staples at home (oats, eggs, fruit, tinned fish, frozen veg) for low-energy days
• Focus on adding, not restricting — one extra vegetable or regular breakfast is a meaningful change

Resources:

• Mediterranean Diet: Food List & Meal Plan — Cleveland Clinic
• Harvard Healthy Eating Plate
• 📄 Eat Well · Feel Better — Nutrition Guide with 7-Day Meal Plan (Download)

Why it matters: Caregiving can be stressful, and stress affects your health as much as your family member’s. Mindfulness helps us stay present and manage everyday stress by noticing thoughts, feelings, and surroundings without judgment — increasing calm, improving focus, and supporting overall well-being.

What you can do:

• Try a short breathing exercise together — even 2 minutes can help regulate stress
• Practice noticing — a brief daily check-in (“how am I feeling right now?”) builds awareness over time
• Make space for your own stress — caregiver wellbeing is not separate from your family member’s recovery

Resources:

• Breathe2Relax App
• Mindfulness & Meditation Resources — Stanford

Why it matters: Sleep is essential for cognitive recovery, mood regulation, and resilience — for both your family member and for you. Sleep disturbance is very common in early psychosis and in caregivers, and improving it can have a significant positive effect on daily functioning.

What you can do:

• Encourage a consistent wake time — this is more effective than focusing on bedtime
• Help reduce evening stimulation: dim lights, limit screens an hour before bed, wind down routines
• Write down worries before bed to “offload” them — this can help both of you settle
• Protect your own sleep too — you cannot pour from an empty cup

Resources:

• UNC Sleep Hygiene Guide
• Sleep Hygiene — Cleveland Clinic

Why it matters: Nicotine use is elevated in early psychosis populations and often increases around illness onset. Quitting or reducing use is one of the most impactful health changes a person can make — but it takes time, and ambivalence is normal.

What you can do:

• Avoid pressure or ultimatums — readiness to quit matters and can’t be forced
• Express care rather than concern: “I worry about your health because I love you” lands differently than “you need to stop”
• Know that health coaches, therapists, and healthcare providers can all support this — it doesn’t fall to you alone

Resources:

• Outsmart Nicotine — EX Program
• SmokeFree.gov

Why it matters: Strong social connections are vital to health and recovery — for your family member and for you as a caregiver. Feeling supported and understood helps reduce stress, lift mood, and maintain healthy routines. Even small moments of connection can strengthen resilience and overall well-being.

What you can do:

• Stay connected with your own support network — caregiving can be isolating if you let it be
• Look for family or peer support groups in your area — connecting with others in similar situations can be powerful
• Small shared rituals (a meal together, a regular check-in) build connection without pressure

Resources:

• Social Connection — CDC
• Connecting with Others — Mental Health America