Self-help strategies for bipolar disorder

Welcome to our forum discussion on self-help strategies for bipolar disorder!

If you’re diagnosed with bipolar disorder, it’s really important to work with a mental health professional but research has shown that self-help strategies, can make a huge difference in managing your bipolar disorder. You can make your plan and show it to your mental health practitioner.

Let’s see some self-help strategies as an example of what could be useful.

*Monitor your mood. Keep track of your mood daily, including factors such as sleep, medication and events that may influence mood.

*Develop a schedule. Routine is important in keeping your mood stable. Organise a schedule and try to stick to it regardless of your mood, to help maintain stability.

*Sleep hygiene. Disruption to sleep cycles can influence circadian rhythms and have a negative impact on mood. When possible, try to have a sleeping routine.

*Limit stress. Where possible, limit stressors in your life and don’t take on too many commitments. This might mean taking one less subject for a semester or working shorter hours.

*Take your time in making decisions. Or ask others such as a trusted family member or friend to help you make decisions if you’re feeling impulsive.

*Build a good support network. Family and friends can help you manage your day-to-day symptoms by giving an outsider’s perspective on your mood. They can also be there when you need to talk about your more difficult moments.

*Join a support group. It can be really reassuring to hear from people who are going through similar experiences. Support groups can offer great comfort.

*Exercise. Regular exercise is helpful as a way to help manage mood. You don’t have to choose something heavy, you can also go for long walks!

*Take time to relax. Relaxation is effective in reducing stress. You can choose among the different techniques that help it such as mindfulness.

*Avoid alcohol and drugs. These can make our moods worse. If you’re on medication, alcohol and drugs can be particularly dangerous.

*Take medications only as prescribed. Never make changes to medication without talking to your psychiatrist.

*Make a wellbeing plan. Keep a record of your plans for how to manage sleep and routines, how to manage highs and lows, and details of contacts if you need help. Make this plan with your mental health professional and give a copy to family and friends.

What are the coping strategies that work better with you?

What are the difficulties you experience when you try to keep with your coping strategies?

Do you have any coping mechanism you are willing to try?

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