Living with bipolar disorder can be a serious challenge. The swings from depression to mania and back again can become exhausting. Part of you struggles to maintain a positive attitude but another part implores you to withdraw and wallow. Bipolar disorder requires help from a trained professional. Hand in hand with that help goes your personal self-care and self-love regimen. The coping mechanisms you develop can be a major component of your recovery plan.
Bipolar Disorder Basics
Everyone has mood swings every now and then. The person with bipolar disorder, however, undergoes extreme and sustained shifts. Almost 3 percent of Americans have been diagnosed with bipolar disorder and the average age at which symptoms first show is 25.
The elevated moods are called mania. (In less severe cases, it could be the more manageable hypomania.) Mania episodes may last for several days but can stretch out over the course of weeks. Symptoms include high energy, excitement, impulsivity, euphoria, and engaging in high-risk behaviors like drug use, uncontrolled spending, and unprotected sex.
In contrast to the mania are episodes of intense depression that can last two weeks or more. During this phase, you may experience:
- A loss of interest in activities that once excited you
- Sleep disturbances (too much or too little)
- Low energy
- Sadness and hopelessness
- Suicidal thoughts
6 Ways to Cope Well With Bipolar Disorder
1. Maintain Perspective
Identify the progress you’ve already made. Seek out gratitude for the simple things you have in your life. Reduce the pressure you put on yourself to get it right all the time. Success and productivity are important but perseverance and self-love may be what keeps you going.
2. Do Not Isolate
It’s easy to imagine how “logical” it feels to withdraw during depressive episodes. However, isolation can dramatically increase the likelihood of mood shifts. You will need a support system made up of friends, family, co-workers, neighbors, and medical professionals (see below).
3. Track Your Symptoms and Moods/Educate Yourself
Bipolar disorder and its mood swings may feel random. Through self-education and careful monitoring, however, some of the mystery can be lifted. The more knowledge you gain about this condition, the better you will be able to cope. A big part of that knowledge is an awareness of how bipolar disorders specifically manifest with you. Try keeping a daily journal to keep track of your thoughts, behaviors, and questions. That journal will come in handy during your therapy sessions.
4. Practice Basic Self-Care
There is never a downside to focusing on the basics. In the realm of self-care, these may include:
- Regular sleep patterns
- Daily exercise and activity
- Healthy eating habits
- Stress management and relaxation techniques
5. Stick to a Routine
Adding some daily structure to your life is a proven method for stabilizing your mood. Your daily routine will keep you on point when it comes to taking medication, maintaining that self-care routine, keeping up with doctor’s appointments, and managing basic day-to-day functions.
6. Create a Crisis Plan
Part of dealing with bipolar disorder is the understanding that there will be times when things escalate. Your crisis plan should include elements like:
- Emergency numbers and contacts List of medication names and dosage information
- Location of nearest emergency room
- Hotline numbers, including a suicide hotline
- A personal reminder to yourself that can and must ask for help
Get Help With Your Bipolar Disorder
As mentioned above, coping with bipolar disorder requires treatment from a mental health professional. You and your counselor will work together to identify where and how changes can be made. From there, you’ll try out new approaches for coping — both short- and long-term. A therapist can also help you refine your self-help coping skills.
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