Lifestyle Changes
For some, changes in lifestyle habits can lessen symptoms of TD. “My patients are helped through tactics to achieve better mental health stability, such as reducing stress, improving quality of sleep, and maximizing healthy habits,” says Dr. Kimbason.
Use Sensory Cues
One type of TD, tardive dystonia, causes involuntary muscle contractions, such as twisting motions and odd postures, but using sensory tricks can reduce or correct these movements. Here are some tactics people use:
- Rub an eyebrow to stop eyelid twitching.
- Suck on a toothpick to redirect unwanted tongue movements.
- Keep sunglasses on inside.
- Wear a turtleneck even when it’s not very cold.
Experiment with different tricks and see what works. After a little trial and error, you may find some that help coax your brain into lessening or redirecting body movements you don’t want.
Minimize Stress
- Create daily and weekly routines to avoid unexpected stressors.
- Journal about things that make you feel thankful.
- Use mindfulness meditation to help you learn how to avoid focusing on thoughts that stress you out.
- Do yoga, which uses movement and breathing to lessen stress.
- Try relaxation techniques, like deep breathing, guided imagery, and progressive muscle relaxation.
Get Good Sleep
- Keep a consistent bedtime and wake-up time every day (even on days off).
- During the hour before bed, dim the lights, avoid screens, and do something relaxing.
- Stick to light snacks rather than heavy meals before bed.
- Avoid alcohol, nicotine, and caffeine in the hours leading up to bedtime.
- Keep your sleep space dark, cool, and quiet.
- Be active outdoors when you can.
If your sleep doesn’t improve after a few weeks, you can ask your provider for their input and help.
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