Bipolar disorder also known as manic depression is an illness that affects the brain that makes a person to experience extreme mood swings leading to loss of energy, and emotional highs and lows.
There are many things a person can do to manage bipolar disorder. In addition to the medication a person gets from a physician or a doctor, there are self-management techniques that one can do on their own to minimize bipolar disorder symptoms such as learning more about what bipolar disorder is through a bipolar disorder patient education, mingling with people who can help you combat it and also living a healthy and wellness lifestyle. Day to day habits can make a huge difference in the management of bipolar disorder.
In this post, we will compile a list of things that you can do to manage bipolar disorder.
Observe you sleeping habits
If you are suffering from bipolar disorder, observing your sleeping habits is one of the most important things to help manage it. If you fail to get enough sleep, you may end up triggering mania. For example, when you find yourself getting less sleep, it might be a sign of manic episode coming on. Also, if you find yourself sleeping more than usual it could be a sign of depression.
Follow these strategies:
- Ensure you don’t change your sleeping time as well as your waking times
- Before you go to sleep, you should ensure your body and brain is relaxed by listening to soothing music or taking a warm bath.
- Don’t watch your TV while sleeping in your bed or operate you phone during bedtimes
- Always ensure your bedroom is calm
- If you find out that you are getting less sleep or you are sleeping more than usual, get medical advice.
Learn to minimize stress
Many people with bipolar disorder can be affected by stress. Stress is known to trigger mania and depression, so, learn how to minimize it. Some people prefer watching TV or checking their social media activities by this cannot be the best way to tame stress.
The best way to keep stress at a minimum is to engage yourself in some kind of exercises like yoga, jogging, sports and many other types of exercise.
Another thing is to limit what you are doing that could cause stress and anxiety. When at work, avoid doing more things that could overwhelm you. You may also learn how to relax such as doing some deep breathing. Make a routine for yourself in doing some daily relaxation techniques to help improve your mood and minimize depression.
You can also make leisure time a must by walking on the beach, listening to some cool music or talking to your friends.
Eat a healthy diet
There hasn’t been a known link between food and bipolar disorder. However, having the right diet can help you feel good and your body can obtain the nutrients required. Eating foods such as vegetables, fresh fruits, and whole grains, lean proteins and reducing your salt, sugar and fat intake can be a good method to manage bipolar disorder.
Another diet you need to take is omega-3s. This diet is believed to be good when it comes to reducing mood swings in bipolar disorder. Ensure to increase your omega-3 intake by consuming foods like cold-water fish, soya bins, and walnuts.
Also, you need to have some intervals in the way you eat to reduce chances of your blood sugar from dipping too low. Avoid foods reach in carbohydrates since they can cause mood crashes.
Say no to alcohol and drugs
Alcohol and drugs can make your medication not to work well. In fact, they may even make your bipolar disorder to be worse by triggering mood swings. Taking alcohol and drugs while suffering from bipolar disorder makes it hard to treat the condition. So, avoid the two at all cost.
Cut down caffeine intake
Caffeine can make you get less sleep and probably affect your mood. Therefore, you should avoid taking drinks that contain caffeine such as coffee, tea, and soda. Also, avoid eating chocolate as it contains caffeine. Avoiding these items completely could make you not to experience headaches.
Avoid isolating yourself
Isolation and loneliness is the common cause of bipolar disorder. If you don’t have close friends to talk to, try to build relationships with people you are close to. Try going to church or taking some classes, volunteering or participating in some community events.