Managing Bipolar Disorder Health.cleavlandclinic,or g
What is Bipolar Disorder? Formerly called manic depression, bipolar disorder is a mental health condition that causes extreme mood swings that include emotional highs (mania or hypomania) and lows (depression). The emotional mood swings can affect your sleep, eating habits, energy levels, activity, judgement, and behavior. While this condition can affect people of all ages, it is usually diagnosed as a teenage or young adult. Bipolar disorder is a lifelong condition but can be managed through medications and therapy as well as adopting some lifestyle changes (Mayo Clinic, 2019).
Symptoms of Bipolar Disorder Signs of mania/hypomania could include:
Feeling upbeat, jumpy, wired Increased activity, energy, agitation Feelings of euphoria, or an inflated sense of well-being and self-confidence Not needing as much sleep Racing thoughts, easily distractible Talking more than usual Poor judgement and decision making
Signs of depression include:
Feeling sad, low, empty, helpless/hopeless Loss of interest in activities or feeling no pleasure in activities that used to be fun Eating less or more than usual, may have accompanied weight loss of weight gain Sleeping too little or too much Feeling restless, slowed, tired, fatigued Feelings of worthlessness, guilt Decreased ability to think, difficulty concentrating Thinking about or planning suicide
(Mayo Clinic, 2019)
Living a Healthy Lifestyle with Bipolar Disorder
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Keep a Schedule Many people with bipolar disorder find that if they keep a set schedule, it can help control their moods. Use a phone app, written agenda, or alarms to keep yourself on track. Having a calendar in a highly visible location can help you keep track of time. Use phone alarms to keep your medications on a schedule. That way you won’t forget! Digital calendars are a great way to share your schedule with family and friends. Use them as a resource to help keep yourself accountable. Also, keep track of how much sleep you are getting. Sleep is an important part of maintain a healthy lifestyle; too little could trigger a manic episode. If you notice you are sleeping too much, you may be depressed (WebMD, 2018).
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Exercise and Manage Stress Regular exercise is a great way to manage stress and improve your mood. It can also help improve your sleep! Try yoga, meditation, running, or lifting weights. Any activity that gets your heart pumping and blood flowing
is ideal for maintaining your mood. Aim for 30 minutes of exercise most days of the week. Grab a buddy and make it a group activity; involving friends and family keeps everyone accountable! Exercise releases endorphins which can help elevate your mood and decrease stress, which can be a major trigger for bipolar disorder. Another part of managing your stress is to make adjustments to your life; maybe you need to cut back at work, or pass some of the chores on to another member of the household. Think about things that make you more stressed and try to reduce or eliminate them. Get friends and family involved to help lighten your load (WebMD, 2018).
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Eat a Healthy Diet and Avoid Caffeine What we put into our bodies has a huge impact on how we feel. By maintaining a healthy diet filled with fresh fruits and vegetables, lean protein, and whole grains, you can help limit mood episodes. Along with a healthy diet, limiting caffeine, and avoiding alcohol and drugs are part of managing bipolar disorder. Caffeine can interrupt a healthy sleep schedule, so go easy on the coffee, teas, sodas, and chocolate. Alcohol and drugs can interfere with your medication and worsen your symptoms. If you think you may have a problem with alcohol or drugs, discuss it with your doctor or therapist (WebMD, 2018).
References Mayo Clinic. (2018, January 31). Bipolar disorder. https://www.mayoclinic.org/diseases-conditions/bipolardisorder/symptomscauses/syc-20355955 WebMD. (2018, September 23). Everyday tips for living with bipolar disorder. https://www.webmd.com/bipolar-disorder/guide/living-healthy-life-with-bipolar#1
