6 Tips for Managing Bipolar Disorder
Bipolar disorder is a mental health condition in which mood swings vary from depressive episodes to manic episodes, each potentially lasting for weeks or months. Each episode has unique symptoms, and some people with the disorder may experience emotional symptoms between episodes. The treatment for the disorder includes lifelong care involving regular therapy and prescription options. Here are some of the key bipolar disorder management options for dealing with the symptoms on a regular basis:
Monitor symptoms and mood
It is essential to understand and recognize the signs and symptoms associated with the illness. Before experiencing a full-blown manic episode, one should be attuned to early signs that precede the episode. Some of the most common triggers include stress, financial difficulties, a fallout or argument with loved ones, seasonal changes, lack of proper sleep, and problems at school or work.
Signs of a depressive episode: Not interacting or being social with friends, craving sugary things like chocolate, frequent headaches, being indifferent to other people, desire to sleep more, and taking naps during the day are common signs of a depressive episode. People may also become irritable and lose the will to cook and participate in other activities.
Signs of mania or hypomania: Here, one may be unable to concentrate, talk faster than normal, feel irritable, read a lot of books at once, feel hungry all the time, and feel restless or have more energy than usual, making them want to move.
If one experiences any of these symptoms, one can develop a wellness toolbox. This toolbox has a list of activities that can help one cope with the symptoms and stabilize their mood. Some of the options here include talking to a supportive friend or family member, getting a good night’s sleep, calling one’s therapist, channeling all the energy into writing a journal or doing something fun and creative, exercising, cutting back on sugar or caffeine, increasing the exposure to natural sunlight, taking time to relax and unwind, seeking help from loved ones, and increasing or decreasing the stimulation in the environment (depending on what one is feeling).
Seek support
When dealing with bipolar disorder, it can be tempting to isolate to deal with the symptoms personally, however, isolation can lead to overwhelming emotions. One should speak to a therapist or a loved one to manage the disorder. One should not put the onus of treatment on a friend or a family member, they should simply talk to good listeners who are patient enough to understand how one is feeling. One can also consider joining a support group and attending sessions from time to time to feel like they are not alone in the journey. This can be a therapeutic experience and is highly recommended by doctors, especially if one feels burdened with symptoms. Another way to get some face time with people is to build new relationships, say, by joining a gym class or engaging in other hobbies in a group which allows interaction with people who share the same interests.
Establish structure
Having a sustainable and healthy lifestyle plays a major role in managing symptoms of bipolar disorder. Ensuring that the body is getting the right nutrients, exercising frequently, and also sticking to a strict sleep schedule can be excellent bipolar disorder management strategies. Developing healthy habits and a sustainable routine takes time, but instead of focusing on disease symptoms, one can refocus their energy on improving their personal health and lifestyle to better manage bipolar disorder.
Manage stress
Stress can be a huge trigger for bipolar disorder symptoms, so one should try to keep their stress levels in check. Practicing relaxation techniques like yoga, guided breathing therapy, meditation, and guided imagery can help reduce one’s stress. So, one should dedicate time to practicing relaxation techniques every day for better management. It is also important to make some time for leisurely activities like listening to music, traveling, reading a good book, participating in fun activities with friends, or playing a sport of choice, among others. One should consider engaging in activities that bring joy and satisfaction and serve as a distraction from stressful situations. Experts also recommend indulging and appealing to all the senses. This means eating good food, getting flowers in the house, massaging the hands and feet, listening to calming music, and going outside to be in nature.
Make better food choices
Adding plenty of fresh fruits and vegetables and whole grains to one’s meals is crucial for one’s overall health. Further, one should avoid fats and sugar to prevent triggering symptoms. Processed foods, caffeine, and chocolate should also be avoided to keep mood changes in check. While carbohydrates are important nutrients, one should avoid excessive intake of carbs as such meals can lead to mood crashes. Omega-3 fatty acids are extremely important for stabilizing mood, so one should opt for fish like salmon, halibut, and sardines. Walnuts, soybeans, flaxseeds, canola oil, and pumpkin seeds are also good sources of omega-3s.
Come up with an action plan
Despite best efforts, one may have days when managing the symptoms alone might be challenging. So, it is important to have an emergency action plan in place that allows one to seek help from others. This is what the plan should include:
- Creating an emergency contact list containing names and numbers of loved ones and a doctor or therapist who may be able to help
- Specific treatment options that have been prescribed by the doctor, along with information about how to administer the treatment
- A list of side effects, allergies, or information on other health conditions that one may have that the caregiver needs to know
- One’s preferences, like who is authorized to make decisions on their behalf and which doctor to contact
