When I first learned about Bipolar Disorder, I was only told the general definition relating to having manic and depression episodes and how they last for days – even weeks or months – and are not rapid mood changes within one day. I learned how medication would help keep these episodes at bay, or at least less intense, by targeting unbalanced neurotransmitters in my brain chemistry. I learned that it is a chronic, lifelong disorder with no cure but is manageable. Bipolar Disorder, however, involves so much more than what you can find in a quick Google search. Over the past few years, I’ve slowly learned tips on how to manage my Bipolar Disorder symptoms and self-care.
A Quick Overview of the Bipolar Brain
According to research done by the University of Michigan, people living with Bipolar Disorder have a 30% higher concentration of specific signaling cells in the brain, confirming the idea that this illness has unavoidable biological and genetic roots. This is why Bipolar Disorder runs in a lot of families and has a notable chance of passing the disorder down, even if it skips a generation. Aside from brain chemistry, Bipolar Disorder is known to also affect the prefrontal cortex, gray matter, and hippocampus. What does this mean? The disorder does not only impact mood regulation, but also cognitive control, memory, attentiveness, and information processing. Add that to a stressful environment and trauma and you get a tangled web of chaos.
Common Bipolar hypomanic and manic symptoms include little to no sleep for a consecutive amount of days in a row, loss of appetite, irritability, restlessness, racing thoughts, rapid speech, hyperfixation, grandiose ideas, euphoria, and risky behavior. I also personally experience a metal taste in my mouth, psychosis, heightened senses, and tremors. Common Bipolar depression symptoms include foggy brain, easily distracted, loss of interest, numbness, increase in wanting to sleep, spontaneous crying, self-harm, and suicidal ideation. Again, these episodes last for multiple days and are not rapidly changing mood swings or being “hot and cold”, unpredictable, or indecisive.
Tips to Manage Bipolar Disorder
Learn everything you can about your diagnosis
Knowledge is power. The more you learn and understand your disorder, the better off you’ll be at recognizing your symptoms, incoming episodes, and triggers. Tip: the Notes app is a great place to keep track of your triggers and symptoms. Seeing these written out can help you recognize patterns with your emotions.
Find a support system
Whether it’s one person or a group, whether it’s your family, friends, or local community, having support can help proactively manage Bipolar Disorder. Tip: make a plan with your support system on how to proceed when you’re in an episode and recovering from one. Sometimes we don’t realize when we’re in an episode, and the crash usually goes deep.
Set boundaries
Does a change in your routine trigger mania? Try setting an early-night, care-focused schedule while getting used to the shift. Are social events overstimulating but your close friend is having a birthday party? Limit yourself to going only an hour or two, skip the alcohol and substance use, and keep your calendar empty the next day for your senses to rest. It’s important to set boundaries that are right for you. It’s not your job to sacrifice your well-being for others’ comfort.
Go to therapy
To get your monthly medication, you will need to have consistent appointments with a psychologist. However, it is also beneficial to have appointments with a therapist at least once a month. A psychiatrist is there to discuss medication, side effects, and how to address symptoms. A therapist is there to talk through current events in your life, your past, your relationships – basically whatever you want to talk about. Tip: when looking for a therapist, search for one that specializes in Bipolar Disorder. This can help you have more productive conservations by them being well-versed.
DO NOT STOP TAKING YOUR MEDICATION
When mania hits, the euphoria can trick your brain into thinking that you feel great and therefore no longer need medication. THIS IS NOT TRUE. It is so important to consistently take your medication no matter how high, low, or middle you’re feeling. The medicine is meant to be taken every day to steady your brain chemicals and create a stable flow. Skipping days, or weeks, can push you two steps backward each time.
Practice radical acceptance
The reality is that Bipolar Disorder and you are in it together for the long run. The more you ignore it, the bigger it will grow into an untreated obstacle full of impulsive, self-sabotaging behavior. Acknowledging the diagnosis at its raw core will be hard, but you will be better off in the long run and gain healthy self-awareness. Tip: write out all the things you can and cannot control, examine your expectations, let go of blame, and practice positive self-talk (“I trust myself.” “I have many traits and skills that make me unique”).
Invest in some fidget toys
It’s common for those living with Bipolar Disorder to experience overstimulation and under-stimulation – even “Bipolar rage”. This can cause restlessness, agitation, the desire to keep moving around, and sometimes aggression. Tip: fidget toys can help keep your hands busy and prevent harmful actions such as picking, pulling, scratching, smashing, and punching.
