Bipolar Disorder: Self-Help Tips
Plenty of people suffer from bipolar disorder, also known as manic depression, but don’t recognize how to mitigate symptoms. What is bipolar disorder?
Bipolar disorder was formerly referred to as manic depression. It is a mental health condition which can cause extreme swings in ones mood. These may include emotional highs such as (mania or hypomania) and lows (depression).
When a person is depressed, they may feel sad, hopeless and tend to often lose interest in activities they once enjoyed. When their mood starts to shift and become manic they may feel very euphoric. They can also feel like they have tons of energy. Irritability is also a symptom. This can greatly affect a persons sleep schedule, their energy level, lack in judgment and shift in their behavior.
These episodes can happen sometimes rarely or can occur many times in one year. Bipolar disorder is a condition that is lifelong. It can however by managed with therapy and often times the right combination of medications.
Note these tips if you have bipolar or know someone who needs support.
- Recognize triggers Harrowing chapters of depression and anxiety can often be averted if you discern what provokes them. You already know you feel worse when under pressure, when life doesn’t go to plan, and when you don’t sleep well. Arguments and other sources of stress trigger discomfort, too, so be mindful of how you manage them. For instance, when you must deal with a challenging person or situation, draw deep breaths. Perplexing circumstances won’t evaporate, but you will have space to cool down and consider how to respond to difficult situations. Also, quarrels can often be averted if you take a minute to unwind and collect your thoughts. Sleep-deprivation can result in a low mood, so get adequate shut-eye. Avoid late night mental stimulation, like playing video games, and relax as the night falls to help you sleep at bedtime.
2. Exercise- Exercising will raise the feel-good chemicals you need when you’re low, and promote oxygen to your brain to end brain-fog. Engagement in exercise can reduce depression, enhance recollection, and help you react constructively under demanding circumstances. Workout or go for a stroll every day. Avoid exercise, though, if you have a manic episode, since overexertion could aggravate your condition.
3. Communicate- People with bipolar often bottle up emotions. Unexpressed concerns bubble to the surface before erupting. Otherwise, they plunge deeper within, adding to depression. Talk to someone you trust. The person you choose might be a friend, family member, fellow bipolar sufferer, or an expert. As long as they are supportive and listen well, you’ll benefit from speaking to them.
4. Take up a hobby- It’s unhealthy to let your mind obsess with troubles. Going over your fears increases your recognition of them and they grow. Make certain you have a diversion to turn to when you need constructive focus and relaxation.
5.Adopt a routine- Do you observe a daily routine? Perhaps not. People with bipolar often lead unpredictable lives and don’t plan regular activities. Do so, though, and you’ll gain a sense of harmony. The human brain loves fixed rituals, so get up at the same time in the mornings. Also, develop evening practices. You need not adhere to them rigidly, but loosely engaging in them will promote relaxation. Other ways to add structure to your life might be to eat three meals a day at similar times. As well as identifying triggers for depression and maintaining healthy habits, keep a journal. Write about your mood each day, and what is transpiring in your life, so you can detect correlations and make valuable changes.
Bipolar Disorder: Self-Help Tips
You don’t have to sit in silence and suffer. Get ahead of the curb and seek therapy today to get to the bottom of what is going on. Many are so afraid of this label that they don’t seek treatment. There is nothing to be ashamed of. With therapy and medication you can get back on track to feeling like yourself. We have a wonderful team of therapists at High Expectations Counseling. Give us a call today and get a free 15 min phone consultaion.