Here are my top ten tips for having a positive life when you have bipolar disorder. They are based on my own personal experience and what I have learnt from my psychiatrist and peer support.
1. Ask Yourself What Is Best For Your Mental Health
When I am faced with a difficult decision the first thing I ask myself is what is best for my mental health. When you have bipolar disorder you have to be mindful of how you spend your energy because we cannot afford to waste any if we want to maintain a positive life.
2.Take your meds.
There is no cure for bipolar disorder, but the right medication can give us a chance to have a positive life. Finding the right medication is generally a long process but there are things you can do to speed things up and make your treatment more effective. Bring as much information as possible with with you when you see your psychiatrist. This can include mood charts, a list of when and how you experience your symptoms and any side effects that your medication is giving you. There is no blood test or imaging device that a psychiatrist can use to treat your bipolar disorder. They rely on what we report to make their decisions. Do not discontinue your meds without psychiatric consultation because you feel fine. This would be like discontinuing diabetes medication because your sugar levels have returned to normal.
3. Don’t be hard on yourself.
People who have bipolar disorder often blame themselves for their symptoms. This can create a sense of discouragement which leads to less activity and ultimately worsens symptoms. I have found it is better to acknowledge that I am having a depressive episode which comes with real physical symptoms of fatigue, aches and pains, poor concentration, and an inability to enjoy things. When this happens, I just try to do my best to keep going. It doesn’t matter what I do or how well I do it I just try to keep moving, stay out of bed and keep my commitments. If I can do these things the day has been a success
4. Attend Peer Support.
Having people in your life who understand what you are going through, provide encouragement and tips on how to deal with it can be extremely helpful. I frequently say peer support is like magic, and for many of us, it is as important as medication. During the bad days, it is nice to have peers who truly understand the challenges that come with having the illness and authentically applaud every effort made to overcome symptoms.
5. Keep moving.
If you can commit to an exercise routine that is fantastic, but any amount of movement is good for the vast majority of people who have bipolar disorder. When I notice depressive episode symptoms starting, if I begin to walk regularly the episodes are not as severe and they do not last as long. When you are not well, the thought of exercise can be overwhelming, and you may not have the physical energy to do it. If that is the case, then just keep moving. Just do the best you can to stay out of bed.
6. See your psychiatrist regularly.
It is important to have a routine on when you see your psychiatrist even when things are going well. Bipolar disorder symptoms can change quickly and access to a psychiatrist is important. If your symptoms are becoming acute contact your psychiatrist right away and see if you can see them prior to your next appointment. If I was a psychiatrist, I would rather see a patient before things become severely acute rather than have to treat someone who needs to be hospitalized. I imagine there are psychiatrist who do not or cannot accommodate that type of care, but it is important to do the best we can to advocate for ourselves to receive the treatment we require.
7. Attend therapy.
Not everyone with bipolar disorder needs to deal with trauma from their past but if you do it can make living with bipolar disorder difficult. An innocuous event may trigger a flash back which results in stress making our symptoms worse. Therapy can also teach us skills to address negative thinking patterns that cause stress, anxiety and relationship problems.
8. Practice Mindfulness.
Mindfulness is a method one can use to stay in the present moment and, with practice, it can provide relief from the constant thoughts that bombard your brain when you have bipolar disorder. It can also help reduce the pain of memories of events that happened when we were acutely ill that cause shame and reduce anxiety.
9. Have a structured routine.
People with bipolar disorder thrive when they have structure. The right level of commitments and activities is different for everyone but a routine that includes meaningful work, paid or volunteer, physical activity, a healthy social life and recreation can create a life that people can enjoy.
10. Welcome Joy Into Your Life
Happiness is not a symptom. If you feel good and you are not having symptoms of mania then enjoy it. Do what brings you joy. If you are creative then create to your hearts content. Maybe volunteering, helping others or random acts of kindness brings you joy. It doesn’t matter what it is, just try and make space for it in your life.
Happy New Year everyone! I hope it brings you all the joy and prosperity you can handle. Please leave a comment below to tell me what you think of my list. Did I leave anything out? Are some of them ridiculous? Are some of them brilliant? Any feedback is appreciated.
Allan. You write well and give really good suggestions. Very useful and practical.
Happy New Year. I hope that there are good things in your future.
Thank you Julia. My inspiration and knowledge comes from all the amazing support I have from friends, family and peers who have bipolar disorder. I hope you have an excellent year as well.
Great content! Keep up the good work!
Thank you.
Hey Allan, Happy New Year!!!! You are a blessing for the community. You have lots of kind warm thoughts. I am realizing even though it’s hard and terrifing. There is hope and as a community we deliver. You are a leader. We. will smash this thing called stigma too into a million pieces.
Happy New Year Marc! Thank you so much for the kind words. I agree, as a community, people who have bipolar disorder are extraordinary and collectively we can tackle stigma.