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What can you do? - Coping Strategies and Self-Care

A full control of if bipolar episodes happen or not might be impossible but there are certain things that are known to decrease the risk of episodes being triggered.


Avoid Stress - Stress is a huge trigger for bipolar episodes so controlling the stress in your life can decrease the risk for episodes. Try to avoid stressful situations and jobs at a fast pace and long hours. Practicing mindfulness, yoga and meditation might help to reduce your stress levels.


Routines - Keep regular routines in your life, changes in routines tend to have a negative effect on people struggling with Bipolar Disorder. Keeping a regular schedule can mean doing the same things every day, or having meals at regular times, going to bed at the same time every night, follow routines in your errands and chores.


Healthy Sleeping Habits - A lack of sleep is often a huge trigger for mania. Have a regular sleeping routine, avoid electronic devices before bed, go to bed at the same time every night, engage in soothing and calming activities before going to sleep.


Avoid caffeine, drugs, and alcohol - Caffeine is a stimulant, causes heightened energy and can make the lack of sleep in mania and hypomania worse. It can in some cases even trigger an up-episode. Alcohol and drugs, on the other hand, can interfere with how well medication and often work as a depressant.


Mood Journal - Keep a regular diary or journal and write down how you are feeling. Slight changes in mood can be a sign of a coming episode. Noting stressors, major life events, sleep quality and circumstances might help you see patterns in what can trigger episodes in you.


Have a strong support system - Let the people in your life know how you are feeling, take in their feedback if they realize changes in your mood and behavior, and accept help when you need it.

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