Bipolar disorder is a chronic, brain-based health condition characterized by intense shifts in mood, from the highs of hypomania or mania to the lows of bipolar depression. Sometimes, you may experience mixed-state episodes, which present with symptoms of both mania and depression. Mixed episodes can be particularly dangerous, especially when the dark thoughts and hopelessness of bipolar depression mix with the increased energy of hypo/mania.
To ensure a greater quality of life and longer periods of mood stability, it is important to invest time and energy in improving your self-awareness and becoming well-educated about this mood disorder. By tracking your symptoms and habits, you can begin to pinpoint when a mood swing is on the horizon and better prepare yourself to cope with it.
Be on the lookout for signs that you may be entering a period of depression or mania. Besides a shift in your mood, be aware of changes in sleep, energy levels, alcohol or drug use, libido, concentration, and self-esteem. If you’re in tune with the subtle warning signs of an impending mood episode, you’re that much closer to heading it off with preventive measures and medication. Using a mood tracker to become your own “bipolar detective” is sure to help you recognize early indications of a shift so that you can plan accordingly.
Since stress is a major bipolar trigger, it’s in your best interest to do what you can to simplify your life and relieve stress in your personal and work life. This may mean asking family members to share more household responsibilities or even considering a new job if yours is high-pressure with long hours. Do not be afraid to delegate responsibilities on a long-term or short-term basis; reaching out for support can help to strengthen your relationships with others.
One of the best ways to monitor triggers and early red flags is to keep a mood chart and/or a journal. Use this to check in with yourself throughout the day and log your emotional state and any other symptoms. To spot patterns, consider logging the number of hours you’re sleeping, medications you’re taking, your meals, and any alcohol or drug use. Journaling is also a good way to relieve stress, with the added bonus of improved self-awareness.
When managing bipolar, as studies have shown, irregular habits and day-to-day changes lead to instability. Experts agree that it’s best to stick to a regular routine to help control mood swings. Developing and following a daily schedule can mean waking up, having meals, exercising, and going to bed at about the same time every day. This consistency can help you spot irregularities that accompany a mood episode, and it can provide a sense of stability and comfort during times of mood instability.
Alcohol and sedatives can provoke depression, and drugs such as ecstasy and amphetamines can trigger mania. Any of these substances can also interfere with sleep and affect how medications for bipolar, anxiety, and/or depression work. Remember that even limited social drinking can upset your state of emotions and possibly spark a mood episode. The fallout of a mood episode may not be worth the few hours of relaxation helped along by alcohol.
It’s best to maintain a consistent sleep schedule, striving to go to bed and wake up at the same time every day. Try to stay disciplined about your sleep habits, being aware that even losing just a few hours can trigger a manic episode, though getting too much sleep can also aggravate your mood. Disrupted sleep is widely recognized as the leading trigger for a mood episode, so working to maintain good sleep hygiene should be a high priority.
Exercise—especially aerobic exercise, like running, dancing, or swimming—has a beneficial impact on mood swings. It’s best to try for at least 30 minutes of activity daily. The good news: studies have shown this can be broken into three 10-minute segments throughout the day. A good way to begin is to start walking more, whether outside or indoors. Here again, consistency is key. Having a day off here or there is not a problem, and it is good to start small and build up your exercise time and effort as your stamina improves. Be gentle with yourself and prioritize progress over perfection when starting to become active again.
More and more studies show an undeniable relationship between food and mood. The best foods for an optimal mood include fresh vegetables and fruits, whole grains, and healthy fats, while limiting your intake of processed sugar. Avoid a high-carbohydrate diet, as this is a certain mood crasher, as are processed foods, chocolate, and caffeine. As with introducing (or re-introducing) exercise, implementing dietary changes should also be something you approach with self-compassion and support. Reach out for assistance and advice if you feel overwhelmed or undersupported.
Early research shows promise for omega-3 fatty acids decreasing mood swings in bipolar disorder. To increase your intake of omega-3s, look to incorporating cold-water fish such as salmon, sardines, and halibut; flaxseeds; pumpkin seeds; and walnuts into your diet. If you’re not receiving enough of this healthy fat through diet alone, you can consider an omega-3 nutritional supplement, but check with your health provider first.
Changes in mood have been linked to thyroid disorders: depressive symptoms in hypothyroidism patients and manic symptoms for patients with hyperthyroidism. In fact, one study assessing outpatients with bipolar found thyroid autoimmunity to be highly prevalent. Therefore, it may be wise to evaluate thyroid function before a diagnosis of depression or bipolar disorder is made. Your primary care doctor can order this test as part of your annual physical or regular blood check. Given the overlap in symptoms, ruling out (or treating) a thyroid disorder is a worthwhile endeavor.
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Two things:
1. Not every has a support system. I live alone, have no children and my brothers, who live in different states than me change the topic.
2. I really wish people would stop saying, “I’m bipolar.” No, bipolar disorder is not who you are. It is a disease that you have.
“I have bipolar disorder.” We need to stop defining ourselves as being the disease. Thanks
I think it is a good article for sure. I would love to see someone write about what cost me a lot. Hypersexuality I felt compelled to act upon and ended a marriage. The rages with people on the phone for not much of a reason. Going from a life of the party to just always drinking too much.
You are absolutely right!! I am not an illness, I just happen to have an illness just like cancer or chickenpox. I have a great support system. I have had the same doctor for 18 years, and he is great. Sometimes I feel sorry for him having to deal with me! He never knows what I will be like when I come through his door. He even phoned called often during the COVID 19. I couldn’t be happier to have such a support like him. I wish everyone could have a support like him. Life is still hard.
Hormones also seem to be a big factor for me and some me of my male friends with bipolar disorder. Bordering on peri menopause has also had an effect. I think there needs to be a greater study on the correlation between hormone and bipolar disorder. Especially since the onset is around puberty for most.
YES PLEASE, Kristen! Totally agree. I have severe PMS/PMDD that rides along the bipolar waves and vice-versa. Older now, in perimenopause the hormonal effects are terrifying. Naturally there is no information about this, as Western medicine spent the last three centuries mostly studying guys.
I also have BP and PMDD. Always trying to figure out if my extreme moods are going to be short term due to PMDD or another depression or hypo mania to watch – before I go into a full blown mania. I also find it feels like a TV screen with the in between glitches on another station for several hours- BP rage? Or PMDD rage
I wish I knew the difference, it happens unexpectedly and so rapidly and leaves me and the people in my life shattered in pieces. Or my tile floor literally shattered.
I’m currently looking for more support online as many counsellors (well being) don’t seem to truly understand, the last mental health nurse I went to had never even heard of PMDD, I completely shut down. It didn’t help I’d just lost my shit and was having an acute crisis right before meeting her for the first time.
I broke several kitchen tiles and smashed my toaster into pieces, while screaming like a mad women, after I had an incident with my son and husband laughing at me after I was getting mad when I couldn’t close the dishwasher, and when I told them I felt rejected when they laughed, my husband said he was just trying to dispel the negativity in the house, and when my son left for school, and I was going to take my daughter to school but my husband said, why don’t I take her so you don’t have to take this morning out on her, which increased my insecurity about being a parent with two mood disorders, and so stupidly I asked my kid, if she wanted her dad to take her because she is scared I will take the morning out on her,
I take lamictal for rage. I am a completely different person. I am calm, react calmly, and can have a very logical loving conversation with another person to discuss any conflict that comes about. I avoid people who are poor communicators and have anger issues of their own or are very anxious people because it triggers me. I still struggle with depression but the rage has been completely resolved. I had this rage since my father passed at age 11. I became rage-free at age 28. l have been to jail, intervention classes, anger management, many lost relationships, and have been told by my partners they “feared” me because of my rage. one psychologist said I had the most rage of any patient she had ever had before. And now, I am one of the calmest, level-headed, laid-back people, according to my own perspective and that of my friends and romantic partners.
April It will get better .I can totally relate and reading your words were like reading a page from my life story .I am so sorry you are experiencing this as I have lived thru it .I don’t know how to tell you to cope other than being your own physian because I don’t trust the Drs anymore .For me the twelve different meds they tried on me hae left me with long-term side effects .I have been doing the holistic approach for a few years now it’s much better .Don’t be so hard on yourself I am sixty now and my kids and family have suffered along with me but I can tell you that guilt is no good for anyone and you will be surprised how resilient and forgiving our children can be .my kids don’t hold it against me even tho they have been and continue to be effected by my condition they know I’m managing much better and remember unconditional Love will always win .Lean on God he is the one who has created us and our bodies and minds were created to heal themselves .There are wonderful non pharmaceutical supplements and herbs that are amazing .hang in there girl 🙏.I will put some links in later fir you to explore if you choose to .
Good work!
I’ve been dealing with some bad episodes the past few weeks. I am bipolar with mixed episodes and I also have schizo effective disorder. It’s a battle some days. My husband is very supportive but even he gets worn out from it all. In my area they started a home improvement project plus we are also having some work done inside. All this has caused me lots of stress between moving furniture over and over again because they say they’re coming one day but don’t come that day and come a different day. It’s very frustrating and inconvenient. I’m already having bad mood swings from this stress and am trying my best to remain calm. It’s hard. I find walking my dog daIily helps clear my head. Or just sitting in a quiet room reading my bible, praying and talking to god and meditating are all very helpful. But I need to stay on top of it. If I slack off I get bad mood swings. I need to be consistent. The projects are not over yet. Still a few weeks to 2 months or more left of this. And during all of this I need to crate my dog as people are going in and out of my home. I don’t like not having privacy or crating my poor dog who barks at them constantly. It stresses me out. I can’t afford doggy day care. I’m excited about the projects because they are a nice upgrade to the home. But dealing with the process of it all is so stressful for me. But I’ll be very excited when it’s all done.if I haven’t lost my mind by then. Let’s hope not. I don’t know if any tips in my message will help anyone going thru a stressful situation but I hope it does. Good luck and god bless everyone!