5 Ways to Empower Yourself Today in Your Fight Against Bipolar Disorder
I am a firm believer that we all have more control than we realize. One of the main ways you can take control is to empower yourself. Perhaps this sounds difficult or overwhelming. At first, it was for me, too.
Over the years, I have learned it is more important to take preventative action in managing bipolar disorder than it is to wait for an episode and do damage control. The fallout from a manic episode can be extremely destructive to relationships, yourself, and anything else you come in contact with.
All of this being said, I would like to share with you 5 ways to empower yourself today in your fight against bipolar disorder.
5 Ways to Empower Yourself Today
1. Take Your Medication
If you follow the Western Model approach to medicine, you know the importance of keeping in contact with your doctor. Your doctor will prescribe your medication to take daily.
You must follow the instructions of your doctor. Take your medication at the same time each day. DO NOT make any changes yourself until you chat with your prescriber.
Taking your medication is a way to empower yourself.
2. Focus on Your Sleep Hygiene
There is not enough emphasis put on the importance of sleep in the treatment of your bipolar disorder. Too little sleep can potentially trigger a manic episode. Too much sleep can potentially trigger a depressive episode.
To find a healthy rhythm of sleep, get to bed at the same time each night, and wake up at the same time each morning. Studies show that you should shoot for 7-8 hours of sleep each night. You may have to get more if you take sedating medication.
Focusing on your sleep hygiene is a way to empower yourself.
3. Hydrate
Another important aspect of treatment, which is often overlooked, is drinking enough fluids throughout the day. Some medications can dehydrate you and even become toxic in your system if you do not drink enough water. That is why you must drink water consistently throughout the day. Do not wait until you are thirsty to start drinking.
Also, it should go without saying, but soda, energy drinks, and other sugary drinks do not count. Your best bet is to keep a water bottle with you during the day. You will have to pee more, but that will help you get up and move more.
Hydrating throughout the day is a way to empower yourself.
4. Engage in Physical Activity
Do not feel like you have to do an hour of CrossFit or run a marathon to engage in physical activity. Although that is physical activity, simply going for a walk is enough. The idea is to get up and move.
It may help to get a pedometer to track your steps throughout the day. Start with 5,000 steps, and when you hit that goal in one day, add another 1,000 steps to the next day. Keep doing this until you get up to 10,000 steps per day. If you need to start with less than 5,000 steps, do it.
Get outside and walk around your neighborhood, go to a park, take the stairs instead of the elevator, or walk to a local store. These are all examples of how you can increase the number of steps you take each day.
Engaging in physical activity is a way to empower yourself.
5. Make Healthy Food Choices
Shoot for 3 meals each day, consisting of a portion of protein and carbohydrates. Portion sizes should be about the size of your fist. It is important not to overeat, but to allow your body to maintain a consistent sugar level during the day. Any dip or spike in sugar level can adversely affect your mood, energy level, motivation, and sleepiness.
Making healthy food choices is a way to empower yourself.
Last Thoughts to Empower Yourself
These 5 ways to empower yourself during the day are doable and within your power. Focus on the simple building blocks of your treatment. There is no need to make things complicated or feel overwhelmed. If you do, take it easy, and ask yourself, “Why do I feel like this?”
The truth is that you can handle it. Do not listen to the naysayers. Do not listen to your negative inner self-talk.
You possess the capability of managing your bipolar disorder. Remember, there is no cure for bipolar disorder, but it can be managed successfully with the right treatment.
