As we enter into this new year, we’re all thinking about what to add or take away from our lives to improve them. This might look like eating out less, spending less money, exercising more, journaling daily, or any number of things.
In this blog post, I lay out 5 habits that will help with managing bipolar disorder. Please note, these are all suggestions and should not be taken as medical advice. I base these on my own lived experience.
1. Prioritize a Sleep Routine
A consistent sleep schedule is essential for managing bipolar disorder. Disrupted sleep patterns can exacerbate existing symptoms or even trigger mood swings. Aim for a regular sleep routine by going to bed and waking up at the same time daily. Prioritizing adequate rest can play a pivotal role in stabilizing mood fluctuations.
Additionally, keeping a stable sleep routine will make it easier to identify when there are changes in your sleep patterns that could indicate the start of an episode. For example, if I always go to bed at 11:30 and one day I can’t sleep till 2:00 am then I know something is off. But if I go to bed at a different time each day, it makes it harder for me to identify when my sleep is being affected.
2. Exercise
Exercise has been shown to be a helpful tool for decreasing depressive symptoms for unipolar depression. A 2023 pilot study (meaning that it’s a small-scale study to determine the feasibility of further studies) published in the International Journal of Bipolar Disorders found that although exercise didn’t help with mania, it did help with depression, read the full study here. A 2015 review published in Frontiers of Psychology found that:
“There are promising data that exercise may be a viable and effective strategy to deal with the depressive phase of bipolar disorder, but further research is needed to determine the recommended intensity, duration and frequency of exercise programs.”
A brief review of exercise, bipolar disorder, and mechanistic pathways by Daniel Thomson et al.
Even if exercise didn’t help with depression, exercise is just a great habit to have in general. I say this as someone who really struggles to exercise – I often forget that I’m not just a brain and that my body requires attention and care as well.
If exercising daily is too much, set a goal that is realistic and reasonable for your lifestyle. Maybe you can walk 5,000 steps a day and exercise twice a week. Exercise is not all or nothing, some is better than none.
3. Avoid or Limit Mind-Altering Substances
Substances like alcohol or drugs can destabilize mood and exacerbate the already existing mood swings in bipolar disorder. They can trigger manic or depressive episodes and intensify their frequency and severity. Additionally, many bipolar individuals are prescribed mood-stabilizing medications to manage their symptoms. Substances can interfere with the effectiveness of these medications, rendering them less potent or ineffective, leading to uncontrolled mood swings.
I say all of this as someone who is not sober. I do engage in these behaviors which I know are not the safest – but I do my best to limit my exposure to these substances and have set boundaries for myself around what I consider to be acceptable usages. Setting these boundaries can be a good first step.
4. Engage in Regular Therapy
Therapy plays a pivotal role in managing bipolar disorder. Cognitive-behavioral therapy (CBT), dialectical behavior therapy (DBT), or other therapeutic approaches can equip individuals with coping strategies, mood regulation techniques, and tools to recognize warning signs.
As one 2014 review in Focus: The Journal of Lifelong Learning in Psychology put it,
“Psychotherapy, when added to medication for the treatment of bipolar disorder, consistently shows advantages over medication alone as a treatment for bipolar disorder. Whether delivered in a group or individual format, those who receive bipolar disorder-specific psychotherapy fare better than those who do not. Meta-analyses of psychotherapy for bipolar disorder confirm these findings.”
Psychotherapy for Bipolar Disorder in Adults: A Review of the Evidence by Holly A. Swartz and Joshua Swanson
Personally, I’ve found therapy to be really helpful in developing coping skills, exploring past traumas, and having a safe space to experience emotions.
5. Keep a Daily Log of Your Moods
Keeping a mood journal (whether that is physical or digital) can aid in identifying triggers or patterns that precede mood episodes. Beyond just racking daily mood variations tracking sleep patterns, medication adherence, and life events can provide valuable insights for you and your care team. Sharing this information with your care team can assist in adjusting treatment plans and makes self-advocacy easier.
In conclusion, managing bipolar disorder requires dedication, self-awareness, and a proactive approach. Implementing these five habits into your daily routine can help foster stability and improve the quality of life for individuals navigating this condition. However, it’s important to collaborate closely with mental health professionals to tailor a personalized treatment plan that best suits your needs. With the right strategies and support, it’s possible to lead a fulfilling life while effectively managing bipolar disorder.