Syndicated from the Bipolar Blog with Some Minor Edits
Whether you’ve been recently diagnosed with bipolar disorder or have been dealing with it for a long time, it’s likely that nobody has taken the time to sit you down and explain what you can and should be doing to help yourself. We’ve put together this Top 10 list to bring you up to speed on bipolar self-help strategies that really work:
Dr. Candida Fink, MD is a board certified child and adolescent psychiatrist who specializes in several areas including mood and anxiety disorders and dual diagnoses of developmental disabilities and mental illness. She treats children, teens, and young adults with a range of concerns including ADHD, anxiety disorders, OCD, autism, pediatric mood disorders, and mental health issues in school settings.Dr. Fink has co-authored two books – The Ups and Downs of Raising a Bipolar Child (with Judith Lederman, Simon and Schuster, 2003) and Bipolar Disorder for Dummies (with Joe Kraynak, John Wiley & Sons, 2005, third edition 2015). She has been featured nationally and locally in broadcast, print, and online media coverage and is a frequent speaker on mental health topics for community and school-based audiences.
Editor: Muhammad Talha
- Take ownership of your illness. No, it’s not your fault you have bipolar disorder, but now that you have it, do your part to get help, lead a healthier lifestyle, and follow your treatment regimen.
- Take your medications as prescribed. Most of the medications used to treat depression or mania need to be taken daily, not just when you think you feel depressed or manic or think you need them.
Warning: If you can’t tolerate the side effects of a particular medication, consult your doctor – he or she may have suggestions on how to reduce or eliminate the side effects without stopping the medication. See the “Managing Bipolar Medication Side Effects.”
- Don’t drink alcohol. (This is a biggie.) Drinking alcohol can neutralize the beneficial effects of the medications and interact with some medications to cause liver damage, seizures, unpredictable shifts in mood, and other health problems. (Avoid other substances, as well, including medications that your doctor has not prescribed for you.)
- Sleep seven to eight hours per night… every night. Sleep deprivation can really throw your moods out of whack. For tips on getting some restful sleep, visit www.SleeplessInAmerica.org(now part of DBSA – the Depression and Bipolar Support Alliance).
- Steer clear of stimulants. Caffeine, nicotine, and other stimulants could tip your mood balance, especially if they cause you to lose sleep. Yep, those energy drinks gotta go.
- Establish healthy routines. You’ll be surprised at how much a daily routine can relieve stress and level your moods. Exercise can help, too. If you have trouble establishing healthy routines, consider consulting a therapist who’s trained in Interpersonal & Social Rhythm Therapy (IPSRT), as we discuss in Bipolar Disorder For Dummies.
- Avoid triggers and stressors. Situations or people that get you hyped up, agitated, or upset can trigger mood episodes.
- Team up with your doctor and therapist. They can provide much more effective treatment if you make and keep regular appointments, consult them prior to making any medication or treatment changes, and are honest about what’s going on.
- Educate yourself. The more you and others around you learn about the disorder, the better equipped you’ll be to keep it under control.
- Ask for help. Your friends, family members, and the people you work with probably want to help but don’t know what to do. Let them know what they can do to help you (and when you need them to back off).
These ten tips may sound pretty easy in theory, but can be very difficult to put into practice, particularly if your moods are currently cycling. If you happen to wander off course, don’t beat yourself up over it. Nobody’s perfect, and you are battling an illness that can be very difficult to manage.
If you have any self-help tips that you have found useful in the course of your journey with bipolar disorder, please share them here.