How To Overcome Bipolar Disorder Through Self-Help Methods
Bipolar disorder is characterized by highs and lows in your mood and was formerly referred to as manic depression. It often involves periods of mania which alternate with periods of depression. Treatment for bipolar disorder often involves use of medication. However, self-help methods that include lifestyle changes may have a positive benefit on many of the symptoms associated with bipolar disorder. In the book, "The Bipolar Handbook" by Dr. Wes Burgess, he explains that 10 percent to 30 percent of the symptoms associated with bipolar disorder can addressed through attention to nutrition, exercise and other positive lifestyle changes.
- Difficulty:
- Moderately Challenging
Instructions
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1
Change your diet. The Help Guide.org, under the topic "Bipolar Support and Self-Help," recommends cutting out both sugar and caffeine from your diet. Cut out most refined sugar such as in sodas, candies and ice cream. Eat whole grain foods, such as whole wheat bread, brown rice, whole grain cereals and healthy snacks.
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Cut out alcohol. Alcohol is a depressant, and many people self-medicate with alcohol. Alcohol can complicate both symptoms and treatment of bipolar disorder.
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Quit smoking. Smoking can contribute to mania and is healthy for your mind and your body.
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4
Exercise and enjoy nature.
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Exercise daily. Exercise as simple as brisk walking is an anti-depressant self-help activity. Energy that finds an outlet in manic episodes can be redirected positively by engaging in regular exercise. Exercise releases endorphins, a natural "feel-good" drug, in the brain.
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5
Art is calming to the mind and can be a natural mood stabilizer.
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Take up art. Art can be a kind of natural mood stabilizer for some. It helps you focus on something other than yourself and can be stabilizing. Art relaxes the mind and can help relieve stress. Seeing what you have made can contribute to better self-esteem. (Professional art therapy, while not a self-help method, can also be of benefit for some with bipolar disorder.)
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6
Rather than playing video games, go outside.
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Cut back on time spent watching TV, movies and video games. Spending too much time with passive electronic stimuli, or with violent programming, can lead to a build-up of tension. This can contribute to manic episodes, which sometimes have a corresponding downside afterward. Spend time outdoors instead.
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A good night's sleep is important.
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Get a full night's sleep. Take the TV out of your bedroom. Don't rely on sleeping medications for sleep. Avoid anything overstimulating before you go to bed.
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Don't be afraid to seek support.
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Talk to supportive people. Friends, family, teachers and professors can all be a source of support.
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Writing in a journal can help you gain insight.
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Write in a journal. This can help you de-stress, organize your thoughts and give you a reference point from which to understand what might be leading up to manic or depressive episodes.
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10
Cut back on some of your activities and don't expect perfection of yourself.
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Cut back on your activities. Try not to do too much. Keep a balance in what you expect of yourself. Don't try to overachieve or reach perfection at work, school, or whatever your endeavors may be. If someone close to you notices that you are trying to do too much, or are headed toward a manic episode, listen, slow down and take a few days off. Get rid of your credit card, which can contribute to manic shopping sprees or unwise business ventures.
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Tips & Warnings
Be patient with yourself. Don't expect immediate results. If you have a relapse, don't give up. It's not all or nothing. For every positive gain, there is renewed hope, so keep at it. Consider it a long-term project.
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