Dealing with bipolar disorder can be tough, especially without clear coping strategies. Finding effective ways to manage is Important for a better life. It's important to understand bipolar disorder personally, and professionals suggest these tips. While it might be challenging to find the right approach, staying open-minded and resilient can make a big difference.

 

Monitor your mood

You might find it helps to keep track of your moods over a period of time. You could try noting down mood patterns in a diary or on your phone.

 

Understanding your triggers

You might find it helps to understand what can trigger changes in your mood. Triggers are different for different people. Some examples include:

Feeling overwhelmed or busy

Stressful periods

Significant life events, like weddings, having a child or losing a loved one

Periods of change or uncertainty

Lack of sleep

Other physical or mental health issues

Changes or problems with your treatment for bipolar disorder

It can help to recognise these patterns. Then you can take action to avoid the trigger or minimise its impact.

​

Learn your warning signs

You may start to notice a pattern to how you feel before an episode. This could be changes in your:

Sleeping pattern

Eating patterns or appetite

Behaviour

Being aware that you're about to have a change in mood can help you make sure that:

You have support systems in place

You can focus on looking after yourself

You're able to share warning signs with family and friends who can help you

 

Stick to a routine

Having a routine can help you feel calmer if your mood is high, motivated if your mood is low, and generally more stable. Your routine could include:

Day-to-day activities, such as the time you eat meals and go to sleep.

Making time for relaxation, mindfulness, hobbies and social plans.

Taking any medication at the same time each day. This can also help you manage side effects and make sure there's a consistent level in your system.

 

Mange stress

Stress can trigger mood episodes. There are lots of things you can try which might help you to:

Avoid stress

Manage stress

Look after yourself when you feel stressed

​

Look after your physical health

Try to get enough sleep.

Disturbed sleep can be both a trigger and a symptom of episodes. Getting enough sleep can help you keep your mood stable or shorten an episode.

​

Eat a healthy diet

Eating a balanced and nutritious diet can help you feel well, think clearly and calm your mood.

 

Exercise regularly

Gentle exercise, like yoga or swimming, can help you relax and manage stress. Regular exercise can help by:

Using up energy when you're feeling high

Releasing endorphins – the 'feel-good' chemicals in the brain – when you're feeling low

​

Build a support network

Building a support network could help to manage your mood. This might include friends, family or other people in your life who you trust and can talk to. The kind of support they can offer includes:

Being able to recognise signs that you may be experiencing a mood episode.

Helping you look after yourself by keeping a routine or a healthy diet.

Listening and offering their understanding.

Helping you reflect on and remember what happened during a manic episode.

Helping you plan for a crisis.

Try to tell those around you what you find helpful and what you don't find helpful. For example, you can agree together what things you'd like their help with and what you would like to manage by yourself.

​

Information from Bipolar UK