Seven Tips To Living A Healthy Life With Bipolar Disorder

Bipolar disorder - stop struggling and start living

Bipolar disorder, is a mental illness marked by extreme mood swings and shifts in energy and ability to function in different aspects of life such as, attending school/college or attending to work, maintaining relationships and the like. It was earlier called manic depression as it was thought of to fluctuate only between episodes of euphoric moods and episodes of major depression. However, doctors have recently realised that there is much more to the spectrum including periods of depression, dysthymia (low grade depression), euthymia (normal mood), hypomania (low grade mania) or mania. Owing to this realisation, the illness was later renamed as bipolar disorder, implying that the symptoms actually occur on a spectrum between the two extremes of mania and depression. There are different categories to the illness as, bipolar i, bipolar ii and cyclothymia. 

Although we all have ups and downs in our lives, the mood shifts in bipolar disorder are more severe and can lead to damaged relationships, under performance, and even suicide and other life threatening behaviours. However, with the right medication, regular psychotherapy and a few lifestyle changes, one can lead a normal, happier and more productive life with bipolar. 

Integrative psychotherapist describes seven tips for a better living with bipolar disorder:

1. Seek immediate treatment: medication can help you lead a normal life. Doctors will often try different combinations to find the right cocktail that would work for you. Hence it is always advisable to learn about the side effects, if any and keep a watch on them and discuss with your doctor rather than giving up and stopping medication abruptly, since that could worsen your symptoms.

2. Improve sleep habits: irregular sleep patterns can trigger a manic or depressive episode. Avoid over sleeping or taking long naps in the day. Try waking up at the same time daily by setting an alarm, even if you are not working. Most people also suffer from insomnia during the manic phase, hence try to engage in enough physical activity by exercising so that you sleep out of exhaustion. 

3. Improve social circle: neither isolate yourself in the depressive phase nor overstimulate in the manic phase which is typical of most bipolar cases. Try to maintain a balance in your social life and join a social club or a sport as it will help you shift your focus from yourself to something you are passionate about. 

4. Be aware of the triggers: sleep deprivation, stress at work, break ups and other events that contradict your normal routine could trigger either of the episodes. Keep a watch on major life changing events and watch out for triggers which lead to a depressive or manic phase so that you can learn healthy coping skills to manage your symptoms. 

5. Plan a healthy diet: some of the drugs used in treating bipolar disorder can induce weight gain for some. Keeping a track of your weight and following a healthy diet pattern can help you maintain your metabolism. Moreover regular exercise can trigger the feel good hormones-endorphins. 

6. Seek out family support: stress from family and friends could trigger your symptoms and make it worse. Try to educate your family and friends regarding your symptoms as they could understand your triggers and provide you with the necessary support.

7. Avail psychotherapy: psychotherapy, which includes cognitive behavioural therapy (cbt), dialectical behaviour therapy (dbt) and interpersonal therapy, could help you identify and modify thoughts and behaviour patterns that lead to mood swings. With mindfulness and dbt one can learn skills for tolerating distress and managing intense emotions which are a part and parcel of bipolar disorder. Hence taking regular therapy, even when you aren't in either of the episodes, would help avoid a relapse. 

Although the episodes can get more frequent and more intense if left untreated, getting the right medication and regular therapy can help overcome it and avoid a relapse and you can live a better life.