How Can I Fight Bipolar? 14 Master Tips That Work Like Magic!
Bipolar disorder is one of the most common mental health problems that people are facing these days. Around 4.4 % of individuals in the United States are known to be diagnosed with Bipolar at some point in their lives. (Source). It can be understood as an extreme cycle of highs and lows that includes depression. From extreme mood swings to modifications to behaviour, thinking, energy, and sleeping habits - one may encounter multiple symptoms.
Manic episodes are also experienced by individuals from time to time which could be optimistic and vigorous. However, the frequency and severity of these symptoms may vary from one to another.
Anyone who is dealing with bipolar disorder can learn to manage it and lessen its symptoms. But if you are wondering how to do that? Then there is no need to worry. Here are a few tips listed below that have proven to be helpful in fighting bipolar disorder.
Meanwhile, you may also check out this article on different types of Behavioural Therapies and how we classify them.
14 Master Tips to Fight Bipolar Disorder
Tip 1: Understand What Triggers You
The first thing that you must do to fight bipolar disorder is try to understand what triggers you. Be sure to pay close attention to what you are feeling emotionally and why it is bothering you. For example, you may be emotionally triggered because of public speaking.
Symptoms of being emotionally triggered include dizziness, nausea, shaking, anxiety, sadness, and others can be experienced. You can create a journal for this purpose to keep track of the symptoms and identify the warning signs.
Did you know that 1 in 6 people are actively doing journaling currently? (Source). It can help you to check in on how you are feeling and spot any changes immediately.
Tip 2: Accept Yourself
It can be really challenging to receive the news of being diagnosed with bipolar disorder. One may find it life-altering where accepting might seem difficult. In order to fight it, you must accept yourself.
Instead of fearing that you will not be able to get past the symptoms or fear that people might judge you, try to recognize your courage. Make sure not to isolate yourself but find ways to repair your self-esteem.
Tip 3: Seeking Professional Help
Another way you can fight bipolar disorder is by opting for cognitive behavioural therapy or CBT. Though medication is an important aspect of the treatment it is not the only method to get support needed by an individual.
In order to develop coping mechanisms and concentrate on altering the thoughts, therapy is highly suggested.
A therapist understands what you are going through and tries the best solutions.
As per reports of 2020, around 46.2% of individuals in the United States opt to seek professional help (Source). Through therapy, you can expect both your daily functioning as well as your calibre to maintain relationships can be enhanced.
Tip 4: Do Meditation
Did you know that only 6% of people across the globe meditate? (Source).
Meditation can be understood as an ancient technique that enables one to discover their inner self. Besides just helping one to relax their mind, it assists individuals to see their life from a new perspective.
People undergoing bipolar disorder issues can opt for meditation as a treatment as it can help in balancing the mood and minimizing the highs and lows. A type of meditation that one can practice to treat bipolar disorder issues is Mindfulness Meditation. In addition, manic episodes can also resolve because of meditation.
Tip 5: Exercising
Besides therapy and the usage of medication to treat bipolar disorder, one can practice doing exercises as well. When you choose to perform exercises, it not only enhances the mood but also releases endorphins which are precisely "feeling good" chemicals from the brain.
From combating stress to easing hypomanic symptoms and enhancing sleep patterns - regular exercise can assist entirely. It can also eliminate the chances of heart disease, obesity, stroke, and others that commonly occur in people who are bipolar.
Tip 5: Say ‘No’ to Alcohol
Many people who are associated with mental health problems like bipolar disorder are seen to drink alcohol to ease the effects. This may seem useful for a while but in the long run, it can have harmful effects.
It can somehow lead to more drinking, complications, and increased levels of mood shifting. Furthermore, an individual can turn out to be more violent, and impulsive and engage in substance abuse. It is very crucial to know your standard drinks as it is curated in the table below
Tip 6: Good Eating Habit
Did you know that 75% of the people reported thinking that they follow a good diet? (Source). Food cannot cure bipolar disorder but it can definitely help you to control the symptoms.
It is proven that following a proper diet that is rich in anti-inflammatory food responds in a much better way to supplemental treatments. Some of the food items that offer quantities of nutrients required to preserve general health include eggs, dairy products, whole grains, lean meats, legumes, fresh fruits, vegetables, etc.
Tip 7: Good Sleep Routine
People with bipolar issues are seen as not getting enough sleep. While some may experience needing less sleep. It is very important to take care of your sleep routine especially if you have been diagnosed with Bipolar Disorder. Sleeping problems are very common and can worsen your situation.
To treat it, one can try out multiple things like asking the doctor to prescribe sleep-friendly tweaks, keeping a sleep diary, setting a bedtime routine, and others. You can also opt for psychotherapy to maintain good health.
Tip 8: Listening to Good Music
Here comes another way you can fight bipolar disorder. Yes, music therapy has proven to be the best way you can improve your emotional and physical well-being.
From helping one to relax, allowing one to express their emotion, and describing the experiences - music really assists with healing and works no less than medicine. Anyone who deals with anxiety and depression can choose to listen to music.
Tip 8: Pets Can Change Things Around
If you have been diagnosed with bipolar disorder, then know that having companion animals can really help. Pets are known to have positive effects on both the mental and physical well-being of humans. It is known that 470 million people across the world have pets. (Source).
They assist in changing the biochemistry of the brain. In addition to this, they help in releasing good neurochemicals that help in creating a sense of calmness and comfort. There are also psychiatric service dogs that are precisely trained to help individuals with bipolar disorder issues.
Tip 9: Being Around Supportive People
Bipolar disorder is a chronic condition that may require one to take medications all their life. Telling someone that they have been acting differently can trigger the symptoms of bipolar disorder.
Anyone who is diagnosed with it is suggested to surround themselves with supportive people and friends. Be sure that the ones around you are not judgmental, are good listeners, and are patient. This can help in managing the symptoms as one may feel understood and heard. It can also help one in avoiding situations that may be destructive.
Tip 10: Self-Care
No treatment can beat how self-care can be effective in treating bipolar disorder. It is reported that 75% of the individuals in the United States engage themselves in self-care activities. (source). If you are aware of the symptoms and want to fight them, then make sure to adopt healthy habits.
For this purpose, you can limit stress, develop a daily schedule, monitor your mood, take yourself out, or simply join a support group. Additionally, during manic episodes, you can manage it by pressing pause, setting limits, calling a friend, tidying up, and changing your environment.
Tip 11: Practice Yoga
Practising yoga is a comprehensive bipolar illness treatment that one can opt for. It involves active and emotional components that might aid in managing the disease.
For many people, yoga is calming and it helps in leaving a positive impact on maniac symptoms. It combines controlled breathing and focused movement. Some of the types of Yoga poses that one can do include Garudasana, Upavistha Konasana, Dandasana, and Paschimottanasana.
Learn: How You Can Control Anxiety even after practising Yoga daily and still not getting results.
Tip 12: Reading Books
The symptoms of bipolar disorder can be hard to detect. But reading books can be of great help to understand the symptoms and accept them. When you read books, it assists you to understand the extent of how far bipolar can go and ways to overcome it.
Moreover, there are many books that you can prefer reading including The War Within My Mind, Welcome to the Jungle, Surviving Manic Depression, Owning Bipolar, Lost Marbles, and more. Around 75% of the people in the United States read at least one book every year. (Source)
Tip 13: Surround Yourself with Nature
There is no healer like nature. If you choose to spend time in a natural setting or incorporate natural elements into your daily activities- it can help in enhancing your mental and physical health.
For instance, you can opt for gardening, exercise outside, spend time with animals, or take a stroll in the garden. Doing these can help improve your mood, lowering feelings of stress, improve confidence, and self-esteem, and become more active.
Tip 14: Drink Water
People who experience severe sadness or anxiety frequently forget to drink water. It is known that only 22 % drink 8 to 10 glasses of water every day. (Source). Most of the time, they are seen to opt for caffeinated beverages to boost energy.
One such way you can fight bipolar disorder is by staying hydrated. While every organ in the body needs water to function properly, dehydration can have a negative influence on the functioning of the brain. This can harm both the physical and mental health of an individual. By staying hydrated, the risk of dementia can also be decreased.