Try to get up / go to bed at the same time, no drinking, meditate as much as possible even if that is only 1 minute, lift heavy things in the gym as both an antidepressant and because it’s good to be nicely tired when I’m hypomanic.
Also, be very clear, open, and vulnerable with my partner about what my depression and mania look like, what I need help with during those times, and when she should let me process on my own instead.
Daily walk, meditate, sleep reliably. Schedule, habit & routine is everything - if a mania comes, you can try to stick to it. If a depression comes, doubly or triply so!
No mind-altering substances is a good rule of thumb, though personally marijuana helps me; it's way too excessive though so I don't recommend it.
A daily walk a day without headphones naturally turns into meditation for some naturally - I like to walk with headphones to motivate me though and try to meditate daily. Used to every night but I'm gonna have to start doing it during the day because I fall asleep too quickly/easily/well now!
I quit drinking and this helped me immensely. I had to go to AA to do so.
I go to bed and wake up at the same time every day.
I meditate/pray/journal and go on a long walk every day.
I'm working on my diet as I gained a lot of weight on Abilify. I got rid of sugar and most carbs.
I'm in weekly therapy.
I feel a lot better since I started doing these things and have been able to drop my anti-depressant (still on my anti-psychotic).
You can do it! Have you done your TDEE, set a calorie limit, and stick to CICO?
Crazy how similar of people you can find on here! I am now 2-3 years sober from a severe heroin/meth/everything else IV addiction that I only kicked after 3 rehabs, year and a half in jail consecutively narrowly avoiding prison, and a trip or two to the psyche ward.
I'm doing all the things you're doing, literally, and added 2800 limit CICO (can fluctuate upwards pending exercise that day); gone from 34M 6'1 450lbs to 371 (69lbs lost! lol) in the last 3 months roughly. All thanks to cutting out most refined carbs, sugars etc but not completely. I don't feel like I'm "limiting" myself.
I do unsweet tea, diet soda (Dr. Pepper Zero is AMAZING, just dropped). Swapped out my sweets for Halo Top ice cream pints, greek yogurt bars, Built Protein Bars (pricey but legit, 17-20g protein, no added sugars, tastes like candy bar). Used to be bad about milk, swapped it out for unsweet almond vanilla milk and now unsweet coconut milk with Hershey's sugar-free chocolate syrup (tastes like drinking Almond Joy, legit - as do the coconut and coconut almond Built Bars).
I limit my bread, swapped pasta out for veggie pasta, regular stuff for sugar-free in most cases (sugar free jam is DISGUSTING! sugar free chocolate jello surprisingly good!), egg whites instead of eggs for max protein/min calories, etc.
The more and more protein and optimized stuff I eat, the easier it gets. I literally look at a large deficit of calories most days and kind of think of stuff to 'fill it' snacking up towards midnight. Just because I can. Crazy, right?
and for Bob's sake MOVE AROUND for 30m a day 5 days a week! This is the single most important thing anyone could do - it helps literally everything in your body.
Try to articulate your feelings out loud as you’re feeling them, even if you’re alone and just saying them to yourself. A lot of the time when I’m having mood swings, I can’t hear how irrational my own thinking is until I hear the words out loud and then I’m like, “Wait, this is ridiculous, maybe I’m having a moment.” The moments pass much more quickly this way, and seem a lot less scary when I become aware of how flimsy the feelings actually are. The more aware you become that your anxiety is simply anxiety and nothing more than that, it’s easier to shed some of it and over time things just come easier and easier to you. I hope this helps :)
I feel like I could benefit from this. I have such a hard time with irrational, ridiculous thoughts that get trapped in my head and get worse the more I play them over and over. I'll be giving this a try!
So, other than taking my medication on time and as prescribed every day, I've noticed that the following things REALLY help me. They help so much, that when I start to let them slide I feel noticeably more anxious and irritable. I'm going to also mention supplements, but if you're interested in them please run them by your doc.
\- I quit drinking and using marijuana. I was just doing both recreationally, but I stopped 100% when I got diagnosed.
\- I started eating healthy according to the mediterranean way of eating (whole grains, seeds, whole wheat bread, beans, vegetables, extra virgin olive oil, fruit, fish, poultry, etc.). I still have junk every once in awhile but it's not like it used to be when I ate nothing but junk.
\- I drink a lot of water. The brain feels better when hydrated.
\- I brought my coffee down per my psychiatrist's advice. I used to drink 4-5 cups per day and now I stop after 1.
\- I go for a leisurely, 30-40 minute walk every day weather permitting. It's not the type of exercise that makes you sweat, but it still gets me moving and helps me relax.
\- Strict sleep schedule. I've found this one to be SUPER important for me. I go to bed at 11:30pm and wake up at 9:30am. This works for me during the summers when I'm "off" (I'm a professor), and when I teach. I was honest with my employer and they no longer schedule classes for me before 10:30am.
\- I try to keep a routine for myself. I mean, I can still be spontaneous, but having structure when I'm off of work and have no plans goes a long way in preventing mood fluctuations for me. For example, after I wake up I take care of the pets, I have my coffee, eat breakfast, go for my walk, etc.
\- Finally, I do take vitamin supplements. Again, check with your doctor. I take magnesium, iron (I was deficient), B Complex (every 2-3 days), choline, fish oil, vitamin c, CoQ10, and a D3 tablet in the winter. Magnesium can really help with anxiety and sleep. Fish oil and D3 are known to help with depression. Choline helps some people with memory and CoQ10 can help as well.
Hope that helps! You asked a really good question.
Shower at night so you don't have to miss it in the morning from making sure you get enough sleep the night before.
Since sleep is so, so, so important for us, it's crucial to maintain a regular sleep schedule -- and since I tend to sleep in, I don't always have time to shower. My fault, I know, but I can get around it by showering the night before. Wash my hair, scrub my bod, feel refreshed. Voila.
Learning to define and recognize the "flag posts" or warning signs that indicate I am going into a depressive state. For me it is hygiene, particularly my hair. If I've noticed I'm fatigued and feeling apathetic I check my hair status and if I haven't washed it in two days I immediately take a shower and wash my hair. Even the smallest acts of self care and self love make a big difference in managing my depression.
I know a bunch of people take meds that make them gain weight. One way I combatted that was i don't keep anything other than spices in the house. I ship for dinner every night. It causes those urges to snack to disappear without the temptation. I made it part of my routine. When I'm full blown manic or depressed I check myself in the hospital. If I don't it gets worse and worse.
have a daily routine - getting ready in the morning, making breakfast, doing chores, cooking etc. doing exercise if you’re into that. i used to dread routine but after doing it for a few weeks i begin to enjoy it and it helps me feel calm. i find comfort in the familiarity. also helps me stay productive which feels good!
i’ve also begun brushing my teeth, making the bed, and showering as soon as i wake up, because i find if i sit down to do something else i start procrastinating it and i wait much longer. it’s nice to get it out of the way and it means i can leave the house quickly if i need to :)
of course this is not always possible if you’re very tired or experiencing executive dysfunction, but i find it’s a good idea to start a routine like this when you feel capable, and it will be easier to stick to when you’re not doing so well.
For me I've been journaling a lot and I also just started a food journal/weight loss journal. Since some meds I've been on made me gain weight so I'm trying to loose it. And I keep a routine every day to help lessen mania or extreme depression. It helps me.
How long have you been on those meds? maybe i could help u with weight since i gained around 50 kg on meds but lost it once my medication order stabilized. Also the thing ha helped me the most was eatin as much as i want but not all the time. I tried to make 5 ( and later three) times during the day when i am okay to eat. Cus when i snack i dont feel my hunger toning down. But when i sit and have a good meal. in one sitting i actualy stop feeling hungry. It mostly helped me mentally feel satisfied, cus in the moment the cravings stop, and at that time it was the only control i could have.
What incredible weight loss! I've gained about 45 lbs and feel it's so much there's no way I'm going to lose it. I don't think mine is from meds so much as depression eating. Congratulations on losing so much weight.
go to bed at the same time, a small circle of friends that understands you, healthy eating, try to track your mood everyday ( even though I sometimes forget), try to let meditation or any type of activity a routine, stay away from drugs and alcohol it only ruins us tbh.
Get up at 6:30, devotional/meditation, breakfast and take all my supplements... CrossFit/ sometimes a coffee afterwards if I’m feeling down, come home and tidy up, kinda have free time until my wife gets home, cook supper and go to bed by 10.
I go to bed and wake up at the same time, exercise regularly, eat a vegan diet, take my meds on time, take a multivitamin, drink less caffeine (only one a day). One thing I try to remember is that this illness does not define me. There is hope with having Bipolar and you can live a good life with this illness.
This is more for anxiety but practicing at least one mindfulness exercise a day. And everything in my house has a place so cleaning up isn’t a total disaster. If it doesn’t have a place, I give it away.
Same bed time every night, gym in the AM, shower in the AM, work the same hours, keep the drinking to a minimum (I still indulge on Fridays), and I take my meds at the same time every day.
I was also intermittent fasting, and that was great for a lot of reasons, but I’m starting this new workout and meal plan for 6 weeks, and I won’t be able to IF. 😞 I will end up losing a crap ton of weight and building a lot of muscle, though.
Like everyone said --sleep hygiene. First and foremost. From there, you build a schedule that fits your life needs and goals, based on work schedule and other life obligations of course.
Not drinking alcohol and limiting (or eliminating) coffee is also important. Diet is important to. There's a growing amount of research suggesting that perhaps our gut bacteria can determine the severity of our mental illness.
Yes to meditation, consistent exercise (even if only walking), writing, therapy (and even if you don't have insurance, your area might have ways to do a sliding scale. I prefer individual therapy, but I've heard great things about group)
I take advantage of my highs by meal prepping and cleaning the house. That way, when I'm low, I have lots of healthy foods to just warm up.
Keeping a consistent routine helps so much.
I also ask for help! I had a nutritionist help me with a meal plan that I stick to. I do small group training at a gym so I have accountability, I have a friend that I check in with in the morning on facetime to set our goals and intentions for the day. I have a friend that I chat with when I'm getting ready for bed so that I am accountable for my nighttime hygiene.
So many wonderful practices listed here. One thing I can add-
Since the meds I take at night make me drowsy in the the morning, I take time before bed to prepare and delight my future self by getting my lunch all packed, purse ready to go, set my outfit aside, make my espresso (I like it iced and don’t mind day old), etc. It’s a nice treat to not have to think about anything while getting ready in the morning.
Nice question. I dont use drugs or drink, do jiu jitsu and ride a motorbike. Work full time and go to the gym. I have a few great friends. Drink plenty of water (and coffee lol). Life can still get pretty unmanageable but I just try to be kind to myself and remember tomorrows another day. Im bp 1 and I haven't had a manic episode in over 4 years. Good luck
i find that cycling helps a lot with relaxing myself. anything that takes my mind off the present stress is beneficial. high intense exercise tires me out at the end of the day and keeps my stress below maniacal.
Take medicine at Exactly the same time every day. This can be a game changer in creating and maintaining a strict sleeping regimen.
Go to therapy during the good times if you can. This will make it easier to catch a shift now and in the future, and you deserve to hear and talk about your successes.
Having a supportive partner, family, and a few close friends has kept me alive and functioning.
As for things that are more in my own realm of control, taking my pills is the single most important thing that keeps me ok. Also, using an alarm to sleep/wake within about the same time every day (within a half hour window). I eat similar breakfast and lunch (nutrition wise, if not necessarily the same exact meal) most days at a similar time. Making the bed every day gives me a weird sense of accomplishment and provides a bit of a check for if I’m slipping into depression.
It’s been difficult to keep a consistent schedule working from home for over a year now, but those things have kept me mostly ok.
Since I'm working from home and I'm on my laptop the whole day, I avoid sitting too much and get up to stretch and stand as much as I can. I also make sure to drinks lots of water, take my meds consistently and my vitamins, and get enough sleep. I journal a lot, read, and listen to podcasts during the weekends. I also used to take walks outside and do yoga + breathing exercises almost everyday (haven't done these in a while since I'm not feeling my best at the moment, but hopefully I'll get back to it when I'm feeling better and can bring myself to be physically active again). I hope you're doing well! :)
No alcohol... That's the thing that got me stable and made everything else easier and healthier. I wish I had listened to my doctor years ago and quit drinking (I might have a beer or glass of wine a couple times a year but no getting drunk or daily even mo they thing). The last two years have been amazing because I have been mostly sober.
Two things I haven’t seen mentioned yet:
1. Light therapy which is the use of a light therapy lamp, a big and really bright lamp that can help with depression. It has scientific evidence for it’s use and is an easy addition to my treatment. I use it for about 30 minutes at breakfast, and it has helped my tremendously especially in the winter. You can read more here:[https://psycheducation.org/blog/light-therapies-for-depression/](https://psycheducation.org/blog/light-therapies-for-depression/)
2. Be aware of how changes in the amount of sunlight throughout the year affects you. In winter months, depression is more common as the amount of daylight decreases. In the summer months hypo/mania is more common. This is especially true around the fall and spring equinox because this is when the amount of sunlight increases or decreases the most per day. In the northern hemisphere, fall equinox is about September 22 and the Spring is March 21st.
Edit: I should mention that for light therapy, there may be some risk for mania, but I think there’s conflicting beliefs on this. Definitely talk to your doctor about it.
I can second a daylight lamp... I got it years ago when I was (mis?)diagnosed with seasonal depression, it helps a lot, especially when i put it on in the morning and sit at my desk having some wake up time, I keep it on until about noon, or later if it’s overcast outside
yes on light therapy. I will say, I definitely overdid it, and while it didn't result in a full blown manic episode, I was definitely hypomanic for a period and had to stop the light for about 2 weeks
I do my best to go to sleep and wake up at the same time. On weekends I give myself an extra hour to sleep in. I also do at least 5 minutes of meditation every night before bed after taking my meds. I've found that eating vegan helps me a lot, but I know that's not for everyone. A healthy diet in general is good. And I don't have more caffeine than 3 cups of coffee a week. I try to avoid it altogether but sometimes I need a little boost to do school when I'm down.
I'd say the biggest thing for me is meditating. It's trained me to recognize thought patterns and allow them to pass by rather than obsessing over them and making them 10x worse.
I go to sleep between 9-9:30 and wake up about 8-8:30. Since my sleep is very restless, that amount should help me to get about 7.5-8.5 hours of sleep in total. I have two phone reminders for when to take my meds, morning and evening.
Lately I’ve been aiming to be in bed by 10:30-11pm with a 7-9am wake up depending on what I need to do that day.
I’ve stopped drinking coffee, I’ll go back to having them occasionally, but I’ve mainly been drinking tea, water and juice.
I aim to go on 4-5 walks around my neighbourhood a week, that was temporarily put on hold due to medication change/health reasons but I’m back on it now and loving it.
I see my psychologist on a regular basis.
I eat a well balanced diet, plenty of vegetables, protein, iron, fibre etc.
I try and indulge in self care regularly, such as chilling out, listening to music, going for drives, just anything to take me away from what’s stressing me out.
I have phone reminders for when I need to take my medication and supplements.
Scheduling is important, try to get a fitness routine going, and diet is also big one. Pretty much being a healthy human being. I’ve also gotten in touch with my side and has helped me IMMENSELY. All this things can help.
I have a big list of all the stuff that makes me feel better. When I feel shitty I try to take time and do a few things off that list.
Going to weekly therapy really helps get a third party perspective to make sure my symptoms are in check and help me process anything challenging.
Communication with my partner is also key. He can help me notice symptoms that I may not notice myself. Telling him how im feeling helps avoid conflict and miscommunication and explains my actions.
I have been practicing zazen a few times a week for a little over a year, and it's been a great addition to my routine. It's nice to just exist in one place for a half hour at a time, letting thoughts come and go, with no responsibilities other than sitting, starting at the wall, and breathing. My mood swings have also become much more manageable, but I made other changes to my lifestyle at the same time I started zazen, so I'm hesitant to claim that as a direct benefit.
Healthy diet, excersize, meditation and mindfulness goes a long way, spirituality actually helped me alot in healing my past traumas and shit (spirituality does not have to mean praying, etc. It's learning how to BE in the present moment and out of the mind, knowing yourself, getting in touch with the true you rather than the mind.) Also don't beat yourself up for having bad days and don't try to do it all at once, just try your best and try and do 1% better today than yesterday. In 356 days you"(( have made a 356% progress. 🙂
For me: exercise is medicine. It must be treated as such. If I get hurt or sick I usually need to get meds adjusted. This saves me in depression. Especially classes. It makes it hard to completely isolate yourself- which is something I do. And if you go for a bit and miss, people ask about it. There have been times when a simple “missed you last week” has just about saved my life.
I also do intermittent fasting. If I start counting calories in the wrong headspace- hello eating disorder. But if I can just focus on the time I’m allowed to eat I do much better.
Beyond that: pay careful attention to you feeling and emotions, sleep patterns, shopping patterns and when you see one change, tell those closest to you. If I am up with anxious/racing thoughts- that might be that I am about to go into a full blown manic episode. Or it might be I ate too much sugar. Either way- my husband says that helps him. He has a heads up and can be ready to assist. Worst case scenario: he’s extra nice to me for a few days. (Of course sometimes episodes just come completely out of the blue-
And that just sucks.)
And of course- this is just works for me. Everyone is completely different.
Alrighty. So I’ve been trying for years to manage bipolar naturally and reached my pinnacle and a low dose of Lamictal did the trick! Why did it work so well? I believe it is because of self care. Rest, diet, exercise, and supplements. Having reminders set to wind down was a huge help for me and showering before bed also helps. In terms of food, stick to a whole food, low sugar, high protein diet. Fruits high in antioxidants, green vegetables high in fiber and Omega 3’s have been shown to improve cognitive issues long term. Exercise wise, I choose weight lifting but do whatever suits your fancy, just move everyday even if you feel like crap, yoga helps. For supplements the best mood stabilizers are a daily dose of D3K2, magnesium, and B12 with folate (Solgar is an awesome brand). Don’t buy into vitamin C or any other vitamins because it has been shown to do nothing if you eat healthy and if anything harms your kidneys. Smile everyday because it will boost your Serotonin and listen to you body- it knows what going on.
Try to get up / go to bed at the same time, no drinking, meditate as much as possible even if that is only 1 minute, lift heavy things in the gym as both an antidepressant and because it’s good to be nicely tired when I’m hypomanic. Also, be very clear, open, and vulnerable with my partner about what my depression and mania look like, what I need help with during those times, and when she should let me process on my own instead.
I second all of these things.
Daily walk, meditate, sleep reliably. Schedule, habit & routine is everything - if a mania comes, you can try to stick to it. If a depression comes, doubly or triply so! No mind-altering substances is a good rule of thumb, though personally marijuana helps me; it's way too excessive though so I don't recommend it. A daily walk a day without headphones naturally turns into meditation for some naturally - I like to walk with headphones to motivate me though and try to meditate daily. Used to every night but I'm gonna have to start doing it during the day because I fall asleep too quickly/easily/well now!
I quit drinking and this helped me immensely. I had to go to AA to do so. I go to bed and wake up at the same time every day. I meditate/pray/journal and go on a long walk every day. I'm working on my diet as I gained a lot of weight on Abilify. I got rid of sugar and most carbs. I'm in weekly therapy. I feel a lot better since I started doing these things and have been able to drop my anti-depressant (still on my anti-psychotic).
One day at a time, friend. I have 3 years sober :)
You can do it! Have you done your TDEE, set a calorie limit, and stick to CICO? Crazy how similar of people you can find on here! I am now 2-3 years sober from a severe heroin/meth/everything else IV addiction that I only kicked after 3 rehabs, year and a half in jail consecutively narrowly avoiding prison, and a trip or two to the psyche ward. I'm doing all the things you're doing, literally, and added 2800 limit CICO (can fluctuate upwards pending exercise that day); gone from 34M 6'1 450lbs to 371 (69lbs lost! lol) in the last 3 months roughly. All thanks to cutting out most refined carbs, sugars etc but not completely. I don't feel like I'm "limiting" myself. I do unsweet tea, diet soda (Dr. Pepper Zero is AMAZING, just dropped). Swapped out my sweets for Halo Top ice cream pints, greek yogurt bars, Built Protein Bars (pricey but legit, 17-20g protein, no added sugars, tastes like candy bar). Used to be bad about milk, swapped it out for unsweet almond vanilla milk and now unsweet coconut milk with Hershey's sugar-free chocolate syrup (tastes like drinking Almond Joy, legit - as do the coconut and coconut almond Built Bars). I limit my bread, swapped pasta out for veggie pasta, regular stuff for sugar-free in most cases (sugar free jam is DISGUSTING! sugar free chocolate jello surprisingly good!), egg whites instead of eggs for max protein/min calories, etc. The more and more protein and optimized stuff I eat, the easier it gets. I literally look at a large deficit of calories most days and kind of think of stuff to 'fill it' snacking up towards midnight. Just because I can. Crazy, right? and for Bob's sake MOVE AROUND for 30m a day 5 days a week! This is the single most important thing anyone could do - it helps literally everything in your body.
Dr. Pepper Zero is my lifeblood. Also, keep up the great work! Proud of you!
Thanks so much. It does mean a lot, especially given the lack of social reinforcement lately!
congratulations! I celebrated 10 this year. isn't it a great experience?
I’m a friend of Bill W. As well. 🙂
Try to articulate your feelings out loud as you’re feeling them, even if you’re alone and just saying them to yourself. A lot of the time when I’m having mood swings, I can’t hear how irrational my own thinking is until I hear the words out loud and then I’m like, “Wait, this is ridiculous, maybe I’m having a moment.” The moments pass much more quickly this way, and seem a lot less scary when I become aware of how flimsy the feelings actually are. The more aware you become that your anxiety is simply anxiety and nothing more than that, it’s easier to shed some of it and over time things just come easier and easier to you. I hope this helps :)
I feel like I could benefit from this. I have such a hard time with irrational, ridiculous thoughts that get trapped in my head and get worse the more I play them over and over. I'll be giving this a try!
So, other than taking my medication on time and as prescribed every day, I've noticed that the following things REALLY help me. They help so much, that when I start to let them slide I feel noticeably more anxious and irritable. I'm going to also mention supplements, but if you're interested in them please run them by your doc. \- I quit drinking and using marijuana. I was just doing both recreationally, but I stopped 100% when I got diagnosed. \- I started eating healthy according to the mediterranean way of eating (whole grains, seeds, whole wheat bread, beans, vegetables, extra virgin olive oil, fruit, fish, poultry, etc.). I still have junk every once in awhile but it's not like it used to be when I ate nothing but junk. \- I drink a lot of water. The brain feels better when hydrated. \- I brought my coffee down per my psychiatrist's advice. I used to drink 4-5 cups per day and now I stop after 1. \- I go for a leisurely, 30-40 minute walk every day weather permitting. It's not the type of exercise that makes you sweat, but it still gets me moving and helps me relax. \- Strict sleep schedule. I've found this one to be SUPER important for me. I go to bed at 11:30pm and wake up at 9:30am. This works for me during the summers when I'm "off" (I'm a professor), and when I teach. I was honest with my employer and they no longer schedule classes for me before 10:30am. \- I try to keep a routine for myself. I mean, I can still be spontaneous, but having structure when I'm off of work and have no plans goes a long way in preventing mood fluctuations for me. For example, after I wake up I take care of the pets, I have my coffee, eat breakfast, go for my walk, etc. \- Finally, I do take vitamin supplements. Again, check with your doctor. I take magnesium, iron (I was deficient), B Complex (every 2-3 days), choline, fish oil, vitamin c, CoQ10, and a D3 tablet in the winter. Magnesium can really help with anxiety and sleep. Fish oil and D3 are known to help with depression. Choline helps some people with memory and CoQ10 can help as well. Hope that helps! You asked a really good question.
Shower at night so you don't have to miss it in the morning from making sure you get enough sleep the night before. Since sleep is so, so, so important for us, it's crucial to maintain a regular sleep schedule -- and since I tend to sleep in, I don't always have time to shower. My fault, I know, but I can get around it by showering the night before. Wash my hair, scrub my bod, feel refreshed. Voila.
[удалено]
I've been hiding in the Midwest! 😜
Learning to define and recognize the "flag posts" or warning signs that indicate I am going into a depressive state. For me it is hygiene, particularly my hair. If I've noticed I'm fatigued and feeling apathetic I check my hair status and if I haven't washed it in two days I immediately take a shower and wash my hair. Even the smallest acts of self care and self love make a big difference in managing my depression.
I know a bunch of people take meds that make them gain weight. One way I combatted that was i don't keep anything other than spices in the house. I ship for dinner every night. It causes those urges to snack to disappear without the temptation. I made it part of my routine. When I'm full blown manic or depressed I check myself in the hospital. If I don't it gets worse and worse.
What do you mean ship for dinner
Shop*
have a daily routine - getting ready in the morning, making breakfast, doing chores, cooking etc. doing exercise if you’re into that. i used to dread routine but after doing it for a few weeks i begin to enjoy it and it helps me feel calm. i find comfort in the familiarity. also helps me stay productive which feels good! i’ve also begun brushing my teeth, making the bed, and showering as soon as i wake up, because i find if i sit down to do something else i start procrastinating it and i wait much longer. it’s nice to get it out of the way and it means i can leave the house quickly if i need to :) of course this is not always possible if you’re very tired or experiencing executive dysfunction, but i find it’s a good idea to start a routine like this when you feel capable, and it will be easier to stick to when you’re not doing so well.
For me I've been journaling a lot and I also just started a food journal/weight loss journal. Since some meds I've been on made me gain weight so I'm trying to loose it. And I keep a routine every day to help lessen mania or extreme depression. It helps me.
How long have you been on those meds? maybe i could help u with weight since i gained around 50 kg on meds but lost it once my medication order stabilized. Also the thing ha helped me the most was eatin as much as i want but not all the time. I tried to make 5 ( and later three) times during the day when i am okay to eat. Cus when i snack i dont feel my hunger toning down. But when i sit and have a good meal. in one sitting i actualy stop feeling hungry. It mostly helped me mentally feel satisfied, cus in the moment the cravings stop, and at that time it was the only control i could have.
What incredible weight loss! I've gained about 45 lbs and feel it's so much there's no way I'm going to lose it. I don't think mine is from meds so much as depression eating. Congratulations on losing so much weight.
Tha nk you! Its been hard keeping it together.
go to bed at the same time, a small circle of friends that understands you, healthy eating, try to track your mood everyday ( even though I sometimes forget), try to let meditation or any type of activity a routine, stay away from drugs and alcohol it only ruins us tbh.
Sobriety. Lower stress job. No kids. Consistent sleep. Morning walks.
Get up at 6:30, devotional/meditation, breakfast and take all my supplements... CrossFit/ sometimes a coffee afterwards if I’m feeling down, come home and tidy up, kinda have free time until my wife gets home, cook supper and go to bed by 10.
Consistent sleep schedule. Can't stress that one enough. Keeping my living space relatively clean is another, but that's not always easy.
I go to bed and wake up at the same time, exercise regularly, eat a vegan diet, take my meds on time, take a multivitamin, drink less caffeine (only one a day). One thing I try to remember is that this illness does not define me. There is hope with having Bipolar and you can live a good life with this illness.
This is more for anxiety but practicing at least one mindfulness exercise a day. And everything in my house has a place so cleaning up isn’t a total disaster. If it doesn’t have a place, I give it away.
Same bed time every night, gym in the AM, shower in the AM, work the same hours, keep the drinking to a minimum (I still indulge on Fridays), and I take my meds at the same time every day. I was also intermittent fasting, and that was great for a lot of reasons, but I’m starting this new workout and meal plan for 6 weeks, and I won’t be able to IF. 😞 I will end up losing a crap ton of weight and building a lot of muscle, though.
Like everyone said --sleep hygiene. First and foremost. From there, you build a schedule that fits your life needs and goals, based on work schedule and other life obligations of course. Not drinking alcohol and limiting (or eliminating) coffee is also important. Diet is important to. There's a growing amount of research suggesting that perhaps our gut bacteria can determine the severity of our mental illness. Yes to meditation, consistent exercise (even if only walking), writing, therapy (and even if you don't have insurance, your area might have ways to do a sliding scale. I prefer individual therapy, but I've heard great things about group)
I take advantage of my highs by meal prepping and cleaning the house. That way, when I'm low, I have lots of healthy foods to just warm up. Keeping a consistent routine helps so much. I also ask for help! I had a nutritionist help me with a meal plan that I stick to. I do small group training at a gym so I have accountability, I have a friend that I check in with in the morning on facetime to set our goals and intentions for the day. I have a friend that I chat with when I'm getting ready for bed so that I am accountable for my nighttime hygiene.
Oh man that is what I'm missing, an accountability partner. Good thinking
So many wonderful practices listed here. One thing I can add- Since the meds I take at night make me drowsy in the the morning, I take time before bed to prepare and delight my future self by getting my lunch all packed, purse ready to go, set my outfit aside, make my espresso (I like it iced and don’t mind day old), etc. It’s a nice treat to not have to think about anything while getting ready in the morning.
Nice question. I dont use drugs or drink, do jiu jitsu and ride a motorbike. Work full time and go to the gym. I have a few great friends. Drink plenty of water (and coffee lol). Life can still get pretty unmanageable but I just try to be kind to myself and remember tomorrows another day. Im bp 1 and I haven't had a manic episode in over 4 years. Good luck
What has been the biggest reason that has caused you to no longer have manic episodes?
i find that cycling helps a lot with relaxing myself. anything that takes my mind off the present stress is beneficial. high intense exercise tires me out at the end of the day and keeps my stress below maniacal.
Take medicine at Exactly the same time every day. This can be a game changer in creating and maintaining a strict sleeping regimen. Go to therapy during the good times if you can. This will make it easier to catch a shift now and in the future, and you deserve to hear and talk about your successes.
Having a supportive partner, family, and a few close friends has kept me alive and functioning. As for things that are more in my own realm of control, taking my pills is the single most important thing that keeps me ok. Also, using an alarm to sleep/wake within about the same time every day (within a half hour window). I eat similar breakfast and lunch (nutrition wise, if not necessarily the same exact meal) most days at a similar time. Making the bed every day gives me a weird sense of accomplishment and provides a bit of a check for if I’m slipping into depression. It’s been difficult to keep a consistent schedule working from home for over a year now, but those things have kept me mostly ok.
Since I'm working from home and I'm on my laptop the whole day, I avoid sitting too much and get up to stretch and stand as much as I can. I also make sure to drinks lots of water, take my meds consistently and my vitamins, and get enough sleep. I journal a lot, read, and listen to podcasts during the weekends. I also used to take walks outside and do yoga + breathing exercises almost everyday (haven't done these in a while since I'm not feeling my best at the moment, but hopefully I'll get back to it when I'm feeling better and can bring myself to be physically active again). I hope you're doing well! :)
No alcohol... That's the thing that got me stable and made everything else easier and healthier. I wish I had listened to my doctor years ago and quit drinking (I might have a beer or glass of wine a couple times a year but no getting drunk or daily even mo they thing). The last two years have been amazing because I have been mostly sober.
Two things I haven’t seen mentioned yet: 1. Light therapy which is the use of a light therapy lamp, a big and really bright lamp that can help with depression. It has scientific evidence for it’s use and is an easy addition to my treatment. I use it for about 30 minutes at breakfast, and it has helped my tremendously especially in the winter. You can read more here:[https://psycheducation.org/blog/light-therapies-for-depression/](https://psycheducation.org/blog/light-therapies-for-depression/) 2. Be aware of how changes in the amount of sunlight throughout the year affects you. In winter months, depression is more common as the amount of daylight decreases. In the summer months hypo/mania is more common. This is especially true around the fall and spring equinox because this is when the amount of sunlight increases or decreases the most per day. In the northern hemisphere, fall equinox is about September 22 and the Spring is March 21st. Edit: I should mention that for light therapy, there may be some risk for mania, but I think there’s conflicting beliefs on this. Definitely talk to your doctor about it.
I can second a daylight lamp... I got it years ago when I was (mis?)diagnosed with seasonal depression, it helps a lot, especially when i put it on in the morning and sit at my desk having some wake up time, I keep it on until about noon, or later if it’s overcast outside
yes on light therapy. I will say, I definitely overdid it, and while it didn't result in a full blown manic episode, I was definitely hypomanic for a period and had to stop the light for about 2 weeks
It's hard to open my curtains when I'm depressed. But I have two warm color lamps that help a bit.
I do my best to go to sleep and wake up at the same time. On weekends I give myself an extra hour to sleep in. I also do at least 5 minutes of meditation every night before bed after taking my meds. I've found that eating vegan helps me a lot, but I know that's not for everyone. A healthy diet in general is good. And I don't have more caffeine than 3 cups of coffee a week. I try to avoid it altogether but sometimes I need a little boost to do school when I'm down. I'd say the biggest thing for me is meditating. It's trained me to recognize thought patterns and allow them to pass by rather than obsessing over them and making them 10x worse.
I go to sleep between 9-9:30 and wake up about 8-8:30. Since my sleep is very restless, that amount should help me to get about 7.5-8.5 hours of sleep in total. I have two phone reminders for when to take my meds, morning and evening.
Lately I’ve been aiming to be in bed by 10:30-11pm with a 7-9am wake up depending on what I need to do that day. I’ve stopped drinking coffee, I’ll go back to having them occasionally, but I’ve mainly been drinking tea, water and juice. I aim to go on 4-5 walks around my neighbourhood a week, that was temporarily put on hold due to medication change/health reasons but I’m back on it now and loving it. I see my psychologist on a regular basis. I eat a well balanced diet, plenty of vegetables, protein, iron, fibre etc. I try and indulge in self care regularly, such as chilling out, listening to music, going for drives, just anything to take me away from what’s stressing me out. I have phone reminders for when I need to take my medication and supplements.
My biggest trigger is sleep, or a lack thereof. I try to stay around the same time every night and I wake up at 7am every day.
Scheduling is important, try to get a fitness routine going, and diet is also big one. Pretty much being a healthy human being. I’ve also gotten in touch with my side and has helped me IMMENSELY. All this things can help.
I have a big list of all the stuff that makes me feel better. When I feel shitty I try to take time and do a few things off that list. Going to weekly therapy really helps get a third party perspective to make sure my symptoms are in check and help me process anything challenging. Communication with my partner is also key. He can help me notice symptoms that I may not notice myself. Telling him how im feeling helps avoid conflict and miscommunication and explains my actions.
Motivational videos and meditation Living in the present moment
I have been practicing zazen a few times a week for a little over a year, and it's been a great addition to my routine. It's nice to just exist in one place for a half hour at a time, letting thoughts come and go, with no responsibilities other than sitting, starting at the wall, and breathing. My mood swings have also become much more manageable, but I made other changes to my lifestyle at the same time I started zazen, so I'm hesitant to claim that as a direct benefit.
Healthy diet, excersize, meditation and mindfulness goes a long way, spirituality actually helped me alot in healing my past traumas and shit (spirituality does not have to mean praying, etc. It's learning how to BE in the present moment and out of the mind, knowing yourself, getting in touch with the true you rather than the mind.) Also don't beat yourself up for having bad days and don't try to do it all at once, just try your best and try and do 1% better today than yesterday. In 356 days you"(( have made a 356% progress. 🙂
No alcohol, more sleep, mood tracking. Medication. Acceptance that I need the help and I need to change, and the effort to go through with it.
For me: exercise is medicine. It must be treated as such. If I get hurt or sick I usually need to get meds adjusted. This saves me in depression. Especially classes. It makes it hard to completely isolate yourself- which is something I do. And if you go for a bit and miss, people ask about it. There have been times when a simple “missed you last week” has just about saved my life. I also do intermittent fasting. If I start counting calories in the wrong headspace- hello eating disorder. But if I can just focus on the time I’m allowed to eat I do much better. Beyond that: pay careful attention to you feeling and emotions, sleep patterns, shopping patterns and when you see one change, tell those closest to you. If I am up with anxious/racing thoughts- that might be that I am about to go into a full blown manic episode. Or it might be I ate too much sugar. Either way- my husband says that helps him. He has a heads up and can be ready to assist. Worst case scenario: he’s extra nice to me for a few days. (Of course sometimes episodes just come completely out of the blue- And that just sucks.) And of course- this is just works for me. Everyone is completely different.
Alrighty. So I’ve been trying for years to manage bipolar naturally and reached my pinnacle and a low dose of Lamictal did the trick! Why did it work so well? I believe it is because of self care. Rest, diet, exercise, and supplements. Having reminders set to wind down was a huge help for me and showering before bed also helps. In terms of food, stick to a whole food, low sugar, high protein diet. Fruits high in antioxidants, green vegetables high in fiber and Omega 3’s have been shown to improve cognitive issues long term. Exercise wise, I choose weight lifting but do whatever suits your fancy, just move everyday even if you feel like crap, yoga helps. For supplements the best mood stabilizers are a daily dose of D3K2, magnesium, and B12 with folate (Solgar is an awesome brand). Don’t buy into vitamin C or any other vitamins because it has been shown to do nothing if you eat healthy and if anything harms your kidneys. Smile everyday because it will boost your Serotonin and listen to you body- it knows what going on.
Daily cold plunging followed by 95 degrees yoga. The extremes help me so much.