As its name implies, bipolar disorder is a mental illness that creates extreme mood shifts and changes in behavior, thinking, energy levels, and sleep patterns. A person with bipolar disorder may also experience mania or manic episodes, periods in which they feel intense levels of happiness, energy, and optimism. Such radical shifts in behavior can be disruptive to one’s life and relationships.
Although the frequency and severity of bipolar disorder symptoms will often depend on the individual, there are coping skills you can develop and use if you are one of the 7 million Americans diagnosed with this condition each year.
Besides receiving treatment from a licensed mental health professional, there are self-help steps you can take to overcome bipolar disorder and reduce its symptoms by integrating different awareness and mindfulness techniques into your everyday life.
Ways to Cope with Bipolar Disorder
There is no cure or quick fix for bipolar disorder. However, once you embark on a treatment plan that includes the right medication and therapy, you can improve your quality of life and overall functionality by using certain strategies to help overcome your symptoms. These include:
- Monitoring your mood. Keeping track of how you feel on a daily basis, along with your sleep habits, medication, and the events that can influence your temperament, can be helpful in stabilizing your behavior. If necessary, use a chart or an app.
- Developing a routine to keep your mood stable. Arrange a daily schedule and maintain it regardless of your mood.
- Maintaining good sleep hygiene. Avoid disruptions in your sleep cycle that can affect your circadian rhythms and negatively impact your mood.
- Restricting the mood-triggering stressors in your life. One way is to limit your personal and professional commitments and assume fewer responsibilities. For example, work fewer hours or take on fewer assignments at a time.
- Deliberating when making decisions. Take your time and think things through. If you tend to be impulsive, ask a family member or friend to help you decide.
- Building a support network. Have someone – whether it’s a family member or a friend – that you can talk to during your more difficult moments and can provide perspective on your mood.
- Joining a support group. Listening to others and their experiences dealing with bipolar disorder can be both reassuring and helpful in terms of providing you with good advice.
- Exercising regularly. This is a great way to help manage your mood, as it enables you to focus positively on a goal while improving your overall health.
- Practicing relaxation techniques. Meditation and/or yoga are effective ways to reduce stress.
- Avoiding alcohol and drugs. Not only are these dangerous if you are taking medication, but they can make your depressive or excessively euphoric mood worse.
- Creating a well-being plan with your mental health professional. This should be a blueprint of your plans for managing your highs and lows, as well as your sleep and other routines. Include details, such as your contacts if you need help, and provide your family and friends with a copy of the plan.
- Taking beneficial supplements. Research indicates that omega-3 fatty acids help reduce inflammation and, thus, improve overall mental health. Also, the herb Bacopa Monnieri has been found to enhance cognitive performance while helping to mitigate depression and mood swings associated with bipolar disorder. Talk to your doctor about taking these.
Treatment for Bipolar Disorder in White Plains, New York
At Psyhance, we understand the complexities of mood disorders like bipolar disorder. Our highly skilled and dedicated team of licensed professionals will work with you to develop and implement a personalized and effective treatment plan that takes a modern integrative approach, incorporating evidence-based medical knowledge with functional medicine and traditional psychiatric care. This includes:
- Dedicated time to listening – a minimum 60-minute initial appointment and 30-minute follow-ups
- Bio-feedback therapy
- Psychotherapy
- Medication management
- Genetic testing
- Health and wellness coaching
- Nutrition management
- Organic supplements
We work with you on a deeper level to provide quality medical and psychiatric care that caters to your individual needs and is designed to help you move past your bipolar condition. To learn more, email us at s.lahlou@psyhance.com or to get started, request an appointment