Living with bipolar disorder can make life feel really challenging and difficult to navigate. The unpredictable mood swings and changes in energy can disrupt daily life and routines. For those with this condition, they can swing between manic feelings, whereby they feel eurphoric and impulsive, and severe depression, where they may feel hopeless and suicidal.
If you struggle with bipolar disorder, here are a few things you can do:
1. Consider getting a therapist to support you
Bipolar disorder is a challenging diagnosis to live with. It can put a strain on your relationships and undermine your quality of life. A therapist trained in Cognitive Behavioral Therapy (CBT) and Dialectical Behavioral Therapy (DBT) can help you develop tools to manage your symptoms. Participating in therapy is among the most effective ways to manage bipolar disorder. CBT teaches you ways to address your negative thoughts related to depression and replace them with more realistic, neutral thinking. DBT is an effective approach for managing the intense emotions associated with this condition.
2. Create a consistent routine
Establishing a daily routine is vital for managing bipolar disorder. Consistency stabilizes sleep and mood, both of which are often disrupted in individuals with this condition. Interestingly, research shows that maintaining a regular sleep schedule can reduce the frequency of mood episodes by up to 40%.
Specifically, consider waking up and going to bed at the same time every day, including on the weekends. Ideally, you can build in some exercise to help manage your mood fluctuations. Just 30 minutes of moderate activity, such as brisk walking, several times a week can elevate your mood. Additionally, practicing relaxation techniques like mindfulness or yoga, can also help you feel more stable. For each of these activities, you will want to start slow and set very minimal expectations for yourself. Be gentle with yourself and focus on the benefits you get from these actvities, rather than the energy cost. Keeping a mood journal can also be helpful. Lastly, consider reducing or abstaining from substances (alcohol and weed, in particular), as they can make the mood swings more intense.
3. Build a Support Network
Try to reach out to friends for support and have particular people you trust who can be there when you are experiencing a manic or depressive episode. Choose positive, empathetic, and understanding individuals. Studies show that people with strong social support report lower mood instability.
You can try to find groups that support those with bipolar disorder, such as the list found here. You could also join internet forums where by those with a bipolar condition support each other and discuss strategies that have been helpful, such as this one.
Create a contingency plan for a manic episode
People experiencing a manic episode can engage in impulsive, risky behaviours, such as unsafe sexual behaviour, risky driving, compulsive spending etc. These behaviours can cause even more harm and damage, so anything that can be done to minimize these risks would be benefitial. Try to have a few people you can reach out to when you notice an episode coming on. Tell them in advance how they can support you. Try to delete your dating apps, so you won't be tempted to engage in unsafe sex. If you have a family member you can trust, consider having them hold your debit/credit card, to reduce the likelihood of impulse spending. Have a list of self-care activities on a post-it note on your monitor or mirror and try to do a few items a day to regulate your mood.
Here is a book that can help:
