Bipolar disorder is a major struggle. The symptoms can lead to poor choices and regrets of actions. Whether struggling with bipolar disorder or just challenges in emotion regulation, here are a few tips to make things a bit easier when struggling.
Try A Support Group
Connect with others who understand what you are going through. For anyone with a mental illness, knowing others can relate is crucial. Look online, contact your local NAMI (National Alliance for the Mentally Ill) or talk to your provider about local resources. If you prefer, there are even online groups that you can join anonymously. It is validating to find others who understand.
Avoid Substances
Alcohol and addicting substances can make bipolar disorder worse and in general, increases our reactions.
Set Nap Times
Keep your external clock stable by getting regular sleep. Getting up and going to bed at the same time each night can help stabilize mood swings. Trouble sleeping? Talk with a doctor about recommendations for insomnia.
If You Take Medication, Remain On A Schedule
Studies show those with bipolar disorder who take their medications fair better over the long-term than those who do not.
Treat Symptoms Early
Know your personal warning signs, indications where you know your mood may move up or down. Take a break, see your therapist, or talk with your doctor about your meds when you notice these shifts.
Maintain Your Routine
Bipolar disorder responds to routine. By controlling circumstances around you, you can stabilize the internal climate as well.
Socialize Regularly, Especially When Depressed
Regularly socializing has been shown to help those with Bipolar Disorder. Getting together with others daily, around the same period of time, can reduce symptoms of depression and lower the risk of depression re-occurring.
Focus On The Future
Create an individualized plan that meets your needs during highs and lows that come with Bipolar Disorder. Prep ahead of time. Focus on the number of tasks you take on at work so that you can balance mania and depression. Arrange clothes, make schedules and create lists of what you need to manage more depressed periods.