A healthy routine and structure has helped me be more resilient, reduce fluctuations in mood and has contributed to a sense of happiness and fulfillment in my life.

During acute depressive episodes, many people end up spending most of their time in bed. There are logical reasons for this. The most obvious being that during depressive episodes one of the symptoms is an incredibly high level of fatigue. Plus, the warmth of being under the covers helps ease the physical pain that one also experiences during these episodes. Once your symptoms become more manageable, finding a routine and a structured life can help create a more consistent feeling of wellness when you have bipolar disorder.

The first thing I do every day is take my medication. I make sure to put them in the same spot every night before I go to bed. During my last severe depressive episode my concentration was poor. Often, I wouldn’t be sure if I took my medication or not. The idea of filling up my own pill organizer when I was unwell seemed impossible. I had my pharmacy put my meds in blister packs until I was able to fill pill organizers on my own. I have an alarm on my phone that tells me when to take my meds in the evening. I have had occasions when a change in residence or life events disrupted my routine and I got into a pattern of saying to myself it’s just one dose multiple times. This has led to manic and depressive episodes. It’s a priority for me that I am consistent with taking my medication.

After my last episode, volunteer work helped provide the structure I needed to get back into a life where I could do more in a day. Even though, it was just for three hours twice a week it gave me a reason to shower, interact with people and it made me feel like I had a weekend. Even on the days I didn’t volunteer, I started to get up and structure my days as if I would be volunteering. It also helped me get my sleep routine on track because I was staying up late and waking up at random times because there was no reason to get up early.

Finding a peer support group that I could attend once a week was the next addition to my schedule that was helpful. It kept me accountable for lifestyle choices that promoted wellness and it provided connection and a commitment that was within my capacity to keep. Organizations like the DBSA have online peer support groups for people who have bipolar disorder.

Walking to my volunteer job was a nice way to add a little bit of exercise to my day. I don’t walk as much as I used to but I play tennis or badminton once a week. I usually walk when I notice a depressive episode starting which prevents them from getting worse and lasting as long. I imagine if I made walking a more consistent part of my routine I would probably have less episodes but nobody is perfect.

When you have bipolar disorder it is crucial that you get enough sleep. For most of the people that I have met who have bipolar disorder a lack of sleep can be a red flag that their mood may be going high. Finding a sleep routine that suits your individual needs is important. I go to bed around 10:30 pm. For some, complete silence is necessary. I can’t sleep in complete silence because it becomes an opportunity for my brain to be filled with stimulating racing thoughts. I use headphones to listen to the same Netflix show every night. It interrupts the verbal chatter that goes on in my head and since I have been listening to it for very many years, it has become boring for me so it helps me sleep. I don’t watch the show, I just listen to it. I used to listen to old radio shows like Our Miss Brooks, but for some reason that stopped working so I had to try something else. If the amount of sleep I am getting becomes worrisome to me, I contact my psychiatrist.

Family and friends can support people who are developing a routine by inviting them to join you when you are doing a regular activity, such as walking. It’s important that it is an invitation rather than an appointment when people are severely unwell. For example, if someone said, “I am going for a walk tomorrow. If you’re up to it, would you like to join me?” This takes some pressure off, and it makes it easier for someone who has bipolar disorder to participate. If the person is unable to go on the day, it’s important you go on the walk anyway.

Adding structure and routine into your life when you have bipolar disorder can relieve stress, make you more consistent with taking your medication and help you build a support network. This can empower you to create a life that includes long term consistency and resilience.