Coping with Bipolar Disorder
Bipolar disorder is a challenging illness for both the one suffering from it, and the loved ones who are supporting them. There are ways to deal with this disorder where one can feel that their life is satisfying and productive and have their bipolar and life in control.
The first challenge of this disorder that one should work on is the mood swings. This is an internal struggle and one has to overcome it by him/herself. Whenever the feelings of sinking heart comes or you are faced with lack of motivation to even get out of bed, think of someone or something that you love dearly. Make a list of your strengths- they can be the people you love, or spirituality. In these moments, thinking of them will help you in gaining the strength to pick yourself up.
Another thing you can do to keep your mood stable is being positive. For every negative thought that you get about life or people around you, think of three positive thoughts. This is what we call Anti Negative Thought Therapy (ANT). This has helped many people with bipolar in keeping their mood stable and in keeping the outlook on life stable.
Once you become aware of lows and highs, it will become easier to recognize when these moods are tipping in that direction and you will know that now it’s time to take control and to not let it go down. Once you feel that your mood is tipping on the down side, put a smile on your face even if it’s forced, and keep smiling for four minutes. You will see your mood improving and will start enjoying the control you have of yourself.
Having sleep troubles is also very common in people with bipolar. For this, you should focus on structuring your time throughout the day. Having a specific time to go to bed and wake up is essential. Make sure to relax yourself an hour before sleep. Have a sleep regimen, making sure you are dressed comfortably, and are positive and calm. Good hygiene is also very essential before bedtime. In addition to all this, during the day make sure you do some physical activity so your body is also tired. If for some reason with all this you still have trouble sleeping, wake up at the same time that you would normally. This will help you with falling asleep the next night. Avoid naps during the day.
People with bipolar face challenges with finances. Keeping track of your finances on a daily basis is essential. I have seen tremendous improvement in people who kept a small notepad and a pen with them and kept track of everything they spend on a daily basis. You can make three columns for a day: one for the amount spent, one for what it was spent on, and how you spent it (cash, credit card, debit card, check). At the end of each day, total the amount that was spent. At the end of each month, calculate all your expenses and see where you could have saved money and which category was ok. Reprimand yourself for spending on things that you shouldn’t have spent on.
Keeping control of your speaking is perhaps the most challenging of the bipolar issues that most of my patients have faced. To have some control, you should start by being mindful when you are communicating with people. With time, you will learn where you had crossed your boundaries and where you were ok. Slowly, you will learn to filter before speaking. This takes time and a lot of effort on your end. You have to be patient and forgive yourself when you make a mistake and start to practice again. Learn to have empathy for people you deal with. It may seem like you haven’t done anything wrong in the beginning, but as you start to put yourself in their shoes and become aware of the internal feelings (the rage, anger, irritation, or frustration) you are experiencing, you will learn to recognize and make connections between your feelings and your actions. Then again, this is difficult and will require patience and time before you can master this.
As for sharing your illness with people who love and understand you, it is very helpful if you have someone who can be your support. If they are willing to help you, then you will feel understood and it will be very helpful to you. In order for them to know what they need to do, they should get self-help books to learn how to cope with people who have bipolar and how to help them. They can help in structuring your day and life and to give your support.
Though bipolar disorder is a challenge, if taken care of, you will see how your life can improve and how well you will learn to cope with the challenges of this disorder.
