The ebb and flow of bipolar disorder can be challenging to live with. Periods of expansive moods are sandwiched between depressive episodes and times of much needed stability. Many people spend their lives rebuilding after manic or depressive episodes and struggle to find that solid ground so necessary for recovery.
Officially, Bipolar disorder is a mood disorder characterized by periods of elevated and depressed moods. Someone experiencing an elevated mood (hypomania or mania) might feel irritable, have increased energy, euphoria, and inflated self-esteem. They may become paranoid, delusional, and even psychotic. During periods of depressed mood, it is not uncommon to feel sad and lose interest in things one once enjoyed. This depression might cause low energy, difficulties with concentration, and thoughts of suicide. Disrupted sleep can happen in both manic and depressed states. Some individuals with bipolar disorder experience the highs and lows at the same time. This is called a mixed episode.
Managing Bipolar Disorder
Finding stability while living with bipolar disorder can be a challenge. Help is available. Here are some tips to help you find solid ground:
- Keep a schedule. Plan out each of your days with chores and pleasurable activities to create stability in your life. Having a schedule breaks up the day and gives you a sense of purpose.
- Watch your sleep. Sleep is very important to individuals with bipolar disorder. Mood exacerbations can happen when you don’t sleep enough. Practice good sleep hygiene, and if you feel like staying up late to finish a book, work on the computer, or play on your phone, put it all away and get to bed. It will keep until the morning.
- Recognize the early warning signs of depression and mania. Once you are aware of the signs for you, track your daily moods. Use a journal or an app like eMoods to track sleep and mood fluctuations. Contact your doctor if you notice that you are in the early stages of an episode to prevent it from spiraling out of control.
- Take your medication as prescribed. Finding the right medications for you can be time consuming but it is worth the effort. If you are having unwanted side-effects, talk to your doctor about them and see if you can switch to something else.
- Examine your depressed or manic thoughts by asking yourself questions like: Is there evidence that proves or disproves my thoughts? How do I know that they are true? What other explanations could there be? How realistic are my thoughts? How might someone else view my thoughts? Asking yourself these questions is a way of challenging your thoughts and coming up with alternative points of view.
- Avoid alcohol. Alcohol can increase mood disorder symptoms. It can lead to depression and make manic symptoms more severe.
- Do the opposite. Is your hypomania telling you to register your new, brilliant business idea? Is it giving you the urge to spend $2000 on a purse? Do the opposite of what bipolar disorder is telling you to do. Walk away from the business or purse for two or three weeks to see if it is still something you want.
- Reach out if you are in crisis. The Crisis Textline can be reached by texting HOME to 741741. Trained crisis counselors are available 24 hours/day.
Developing a solid support network of healthcare providers, family, and friends can be very beneficial in helping you manage your episodes. Create a safety plan for when things are difficult and fill it with resources, friends to call, and coping skills that help you to feel better. Bipolar disorder can be managed and life can be good. It is possible to find that solid ground.
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