One of the most perplexing mental health illnesses is bipolar disorder. Bipolar symptoms will cause you to go from periods of highs and lows with high energy to low periods of mania.
According to the National Institute of HealthThis condition causes you to have extreme changes in your behaviors and moods, in addition to affecting your sleep and your daily activities.
The puzzling part of this disorder is that the severity and frequency of these changes are different for each person. Fortunately, there are many behaviors you can use to help manage this. Mental illness. When you learn to modify your actions, you can reduce your symptoms.
Behaviors to help bipolar symptoms
It all comes down to coping skills and strategies to help you manage this disease. Sadly, there is no cure or quick fix for this condition, but with a few tips and tricks, you can improve your quality of life. Here are some of the best behavior modifications to help you live with bipolar disorder.
When it comes to bipolar symptomsOne of the best ways to combat your feelings is through counseling. Therapy is an excellent tool because it helps you change the way you think and feel about your illness and learn practical ways to cope with it.
Using specific types like cognitive and dialectical behavioral therapy can help you perform specific tasks when you feel mania or those euphoric feelings take over. Since treatment can be tailored to your particular needs and challenges, it is a unique experience for each person. It is a valuable part of your treatment program and one that a person suffering from bipolar disorder should use.
2. Never isolate
An adage says that no man can be an island to himself, and this statement is true. The symptoms that accompany bipolar disorder will urge you to isolate yourself from others. You may fear that you will be judged or that something is wrong.
Therefore, it is easier to lock yourself in your house or room than to deal with people who do not understand. These fears are unjustified. You do not need to lock yourself in, as you need a strong support system to manage this disease.
You need people to talk to who can help you during those moments of depression or mania. While your medical team is an integral part of your support system, you also need family and friends to help you on your journey. Another great way to get help is by using an online support group.
Talking about your feelings and symptoms with other people struggling with the same thing can be quite therapeutic. Mental health problems like bipolar disorder make you feel lonely, so you need the support of other people with the same problem. The relationship you form can go a long way and push you forward.
3. Avoid self-medication
One problem many people with bipolar disorder fall into is that they want to self-medicate ward off your symptoms. It is never that easy, nor is it okay to turn to drugs or alcohol to try to fix the chaos in your mind. Substance abuse is high among people with this mental illness and can cause more problems than the original complaint.
A study published by the National Institute of Health stated that up to 50 percent of those with bipolar disorder also have a substance abuse comorbidity. Most people do not realize that these chemicals further disrupt brain function and can make their condition worse.
If you feel that you need drugs or alcohol to cope with bipolar disorder, it should be addressed in therapy.
4. Reduce your stress
Did you know that stress can be one of the biggest triggers for those with bipolar disorder? Sit down with a pencil and paper and identify the areas in your life that are causing you stress. You may identify a relationship or a spouse, or it may be your job that is making you feel overwhelmed.
Now that you have identified your list, write next to it the ways you can combat this problem. For example, if your workload is too much, why not ask your boss for fewer hours or lighten your load? Set your mind to be solution-driven instead of brooding over all the problems.
When you start attacking these stressors one by one, you will find that your shoulders will feel lighter as your stress levels decrease.
5. Create a routine
Establishing an effective routine is a great way to stay on track. Once again, a journal becomes a useful tool to help you when some days are worse than others. Having a routine keeps you organized and holds you accountable.
Many people find comfort in knowing that bedtime is 11 pm and breakfast is 8 am. Consequently, when their schedule is relieved from this routine, it can cause them to plummet. Sleep is often a major problem for people with bipolar disorder, as they sleep too much or not enough.
However, you need to make sure you get enough rest, as lack of sleep can trigger your mental health condition. Also, when you begin to notice changes in your sleep pattern, it may indicate that you are entering a period of mania or depression.
One of the critical methods of managing your bipolar symptoms is paying attention to what you are feeling. If you have fluctuations or symptoms in mood, you should record them in a journal to review with our therapist.
Also, you need to know when the signs indicate a manic episode or a break from reality. The key is to catch things before they reach dangerous levels so that something can be done. A journal or chart can help you see any changes in your mood or behavior that require help.
7. Create an emergency strategy
What should you include in this plan? You should have a list of people to call when you experience specific symptoms and things to remember when you feel out of control. It is advisable to have specific support people to help with different aspects of this disease.
8. Discover coping methods for bipolar symptoms
Coping with bipolar symptoms is not easy, but you can find healthy ways to handle all of the challenges that come with it. The goal is to stay in good physical and mental shape. Part of wellness is having coping strategies in place.
Keep in mind that what works for one person may not work for you. You may need to try several different methods to find the coping skills that work for you.
9. Manage your diet and exercise routine
More studies are being done on the connection between mental illness along with diet and exercise. When you exercise, you improve your mood, so this can be a great way to manage bipolar symptoms. Many people find that they can turn to exercise when they start to feel like a manic episode is starting and they can fight it off naturally.
Also, diet is just as important as exercise. Cut out things like sugars, high fats, caffeine, and starches, and you’ll see the positive effect it has on your body and your mood.
10. Join your treatment plan
To learn how to manage this condition and manage symptoms, you must be an active participant in your treatment plan. Write down any questions you have and ask them at your counseling session or at any appointment with your doctor. You must understand all the various ways this mental illness affects your life.
One of the keys to dealing with this disorder is learning about yourself. Recognizing your bipolar symptoms And by identifying your triggers, you can avoid embarrassing and dangerous situations. Gather as much knowledge as you can on the subject to be a partner in your treatment plan.
Another critical element in managing this condition is having a team that works with you to communicate and trust. If you don’t think you can talk to your therapist openly and honestly, you should find someone to talk to easily. Remember, it is not about choosing a friend; Instead, it’s about choosing someone to help you on this journey.
Living with Bipolar disorder not easy, even on a good day. Fortunately, there are many ways that you can lessen the bipolar symptoms you feel to make your life more enjoyable. Incorporating a few habits into your life, such as keeping a diary of your symptoms and increasing your support system, can make it easier to manage the ups and downs of this mental health problem.
You must realize that you are not alone in this fight. According to the National Institute of HealthThere are more than 2.8 percent of the population, or 5.7 million adults, who suffer from bipolar disorder in this country. Some people would love to reach out to you, and they could also use your support. Remember, man is not an island completely alone, he needs the comfort of others to handle this mental difficulty.