Bipolar disorder is a mental health condition that causes unusual shifts in a person’s mood, energy, activity levels, concentration and their ability to do daily tasks. These shifts involve distinct mood episodes.
During a manic episode, a person may feel extremely up, full of energy, highly irritable or unusually talkative.
During a depressive episode, they may feel very sad, hopeless, tired and lose interest in activities they usually enjoy.
Sometimes, people experience mixed episodes, where they have symptoms of both mania and depression at the same time, which can be distressing.
Types of bipolar disorder
There are several main types of bipolar disorder:
Bipolar I disorder
Bipolar I disorder involves at least one manic episode. Depressive episodes can be common, but aren’t required for a diagnosis. Manic episodes can be severe and may require hospitalization.
Bipolar II disorder
Bipolar II disorder involves at least one major depressive episode and at least one hypomanic episode, a milder form of mania that is less disruptive but still noticeable. They don’t experience full-blown manic episodes.
Cyclothymic disorder
Cyclothymia involves many periods of hypomanic symptoms and periods of depressive symptoms lasting for at least two years, or one year in children and adolescents. The symptoms of cyclothymia are milder than those of full-blown manic or major depressive episodes.
Bipolar disorder affects around 5.7 million adults in the United States. It’s a lifelong condition, however, it can be highly treatable, and with the right strategies, people can lead stable and fulfilling lives.
Impact on quality of life
Living with bipolar disorder can have a significant impact on a person’s quality of life, especially if left untreated or unmanaged. The unpredictable shifts in mood, energy and behavior can affect:
Relationships
Bipolar disorder can place strain on family, friendships and romantic partnerships due to extreme mood swings, communication difficulties or impulsive behaviors during manic episodes.
Work and education
People with bipolar disorder may have a hard time staying employed or succeeding in school due to concentration problems, absenteeism during depressive episodes or disruptive behavior during manic episodes.
Finances
Serious financial problems can develop due to impulsive spending during manic episodes.
Physical health
A person’s physical health can be affected due to the neglect of self-care during episodes or engaging in risky behaviors.
Sense of self
The instability caused by extreme mood swings can make it challenging to keep a consistent sense of identity or purpose.
It’s essential to understand that the impacts of living with bipolar disorder can be reduced with effective treatment and proactive self-management.
10 lifestyle adjustments that may help manage bipolar symptoms
While professional treatment, usually involving a combination approach of medication and therapy, is essential for managing bipolar disorder, incorporating some lifestyle adjustments can act as powerful complements, helping to stabilize your mood, reduce your symptom severity and improve your overall well-being. You can think of these as vital tools in your personal tool kit for managing life with bipolar disorder:
Stick to a daily routine.
Setting a regular routine can help stabilize your mood and create a sense of predictability. Try to wake up, eat meals, take medication and go to bed around the same time every day.
Consistency can help prevent episodes of mania and depression by reducing your emotional and physical stress.
Prioritize quality sleep.
Sleep disruptions can trigger manic or depressive episodes. You want to try to get seven to nine hours of sleep each night and keep a consistent bedtime. To help make your bedtime easier, avoid screen time or drinking caffeine late in the day. Adopting a calming bedtime routine can also be helpful.
If you’re having trouble sleeping, talk to your doctor. Good sleep hygiene is essential when managing bipolar disorder.
Get regular physical activity.
Exercising is a natural mood-boosting activity. Activities like walking, swimming, yoga or dancing can help ease depression and reduce anxiety. Exercising can also help you sleep better and boost your energy levels.
Try to get in 30 minutes of moderate activity most days of the week. Even a small amount of daily movement can make a difference.
Practice mindfulness or meditation.
Mindfulness, meditation or breathing exercises can help you manage stress and stay present in the moment. These practices may help reduce the intensity of mood swings and help you feel more grounded during emotional highs or lows.
Track your mood.
Keeping a mood journal to log your feelings, energy levels and sleeping patterns can help you and your care team recognize patterns and spot early warning signs of an episode. This kind of tracking can help keep you aware of what’s helping or hurting your emotional stability.
Eat a balanced, nutritious diet.
What you eat can affect how you feel. Try to eat regular, well-balanced meals with plenty of vegetables, fruits, lean proteins and whole grains. Try to limit your intake of sugar, processed foods or caffeine. A healthy diet helps support your brain’s health and can keep your energy and moods more stable.
Find healthy ways to manage stress.
Dealing with chronic stress can trigger mood episodes, so it’s important to develop healthy coping skills. These skills may include journaling, therapy, spending some time in nature or listening to calming music. Try to limit overwhelming tasks or set boundaries to help protect your energy when needed.
Limit alcohol and avoid recreational drugs.
Substance use may interfere with your medications and worsen your mood symptoms. If you’re struggling to cut back or stop using substances, talk to your provider about support options. Staying sober is one of the most important steps you can take to stay stable and feel your best.
Lean into your support system.
You don’t have to manage your bipolar disorder alone. Surround yourself with people who are understanding, patient and supportive. This could include:
- Trusted friends
- Family members
- Your therapist
- Support groups
Be open and let them know how they can help you. Sometimes, just having someone listen can make a world of difference.
Make time for hobbies.
Doing activities that bring you joy can help add balance and purpose to your life. Whether it’s painting, gardening, playing an instrument or volunteering, find activities that feel fulfilling and make sure you make time for them regularly.
Even if you don’t feel like it during a depressive episode, try to take the time to do something you enjoy, even if it’s just for a little while. Sometimes, that action itself can help boost your mood. An important part of wellness is taking time to enjoy life’s small moments.
How to support someone living with bipolar disorder
If someone you care about has bipolar disorder, your support can make a world of difference in their journey.
Learn about their condition
Educate yourself about bipolar disorder, its symptoms, and its treatments. Understanding what they’re going through can help you be more empathetic.
Encourage following their treatment
Gently encourage them to stick with their medication and therapy appointments. This is the most essential part of their management plan.
Be patient and understanding
Extreme mood swings are a symptom of their condition, not a choice. Avoid blaming or shaming them.
Listen actively
Offer them a nonjudgmental ear. Let them share how they’re feeling and doing without offering advice to “fix” things.
Help identify triggers and warning signs
If they’re open to help, help them recognize patterns in their moods, energy and behavior.
Encourage healthy habits
Be supportive of their efforts to keep a routine, get enough quality sleep, make healthy food choices and exercise.
Take care of yourself
It can be challenging to support someone with bipolar disorder. Make sure you have your own support system and practice self-care to avoid caregiver burnout.
Offer practical help
Sometimes, making a simple offer like making a meal, running an errand or helping out with their kids can be a big help when they’re having a rough patch.
Trust Guidelight Health to be your partner in managing bipolar disorder
Managing bipolar disorder is a lifelong journey, but it doesn’t have to be one you do alone. With the right care, tools and support, you can live a stable, meaningful and joyful life.
At Guidelight, we understand the challenges of bipolar disorder and the power of personalized support. Our compassionate team of therapists, clinicians and mental health professionals is here to walk by your side every step of the way. We offer evidence-based treatment and real-life strategies to help you build routines that work for you and support your long-term mental wellness.
Whether you’re exploring new ways to manage your bipolar disorder or looking to better support a loved one, Guidelight is here to help.
Everyone has a seat at Guidelight. Contact our team today for more information or to schedule an initial evaluation.