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What to Do During a Crisis


This page lists self-care best practices to optimize your mental health. If you are experiencing an emergency, please call 911 or your local emergency response service, or contact your local emergency room and follow their guidance. If you are having suicidal thoughts, call the National Suicide Hotline immediately at 1-800-273-8255


Routine Medical Care

The most important part of maintaining your mental health is regular doctor visits and medical care. Your doctor will be the first to be able to identify any outstanding symptoms that may indicate larger underlying issues.


Regular Exercise

Exercise is important for all lifestyles, and the benefits of regular exercise go far beyond physical ones. Regular exercise promotes brain health, mood regulation, and helps create the right chemical balances that keep us feeling good. We recommend at least 20-40 minutes of physical active 4-5 times a week.



One of the most common factors in amplifying mental health concerns is a lack of proper sleep. Sleep debt often accounts for depression, lack of energy, irritability, short temper, and other mental health concern symptoms. Ensure you are getting 7-9 hours of quality sleep every night.


Proper Dieting

Just like exercise, diet is critical for our brains and minds. Make sure you consume a well-balanced diet that includes appropriate amounts of carbohydrates, fats, protein, and fiber. Also make sure to not consume too much added sugar. Talk to your doctor to learn more about what is the best balance for you.



Our bodies are made up of about 60% water, and we lose water throughout the day by breathing, perspiring, and other daily activity. Keeping our bodies, and in turn, our brains, hydrated goes a long way in optimizing the way we feel. Most professional recommend 8-10 cups of water daily (about 64-80 oz.).


Contact Us

Ultimate Psychiatry is happy to answer your questions. For more information about the practice, please call the office or fill out our online contact form.