Ask The Bipolar Battle: What are some tools and methods I can use to manage bipolar disorder?

A reader recently posed the following question: “What are some tools and methods I can use to manage bipolar disorder?”

I am a big supporter of taking preventative action. I’m a big supporter of taking any action, no matter how big or how small.

There is no cure for bipolar disorder, but we can manage it with the right treatment plan and support. There are several strategies I use to cope daily.

I manage bipolar disorder by taking a collaborative approach with various treatment methodologies and daily coping strategies.

I combine and use the following tools and methods together to manage bipolar disorder, both short-term and long-term.

Tools to Manage Bipolar Disorder

Tip #1 How to Manage Bipolar Disorder:

Medication Management

The medical model is the current treatment approach to manage bipolar disorder.

Medication is one part of the medical model of treatment. It is based on scientific and documented evidence. I have used this approach from my initial diagnosis up through the present. I plan to follow it until the current medical science changes.

Currently, there is an abundant amount of research being conducted regarding all aspects of bipolar disorder. This being said, the medical model of treatment is what we have at the moment and is what I utilize as the foundation of my treatment.

Tip #2 How to Manage Bipolar Disorder:

Therapy

Therapy is the second component of the medical model of treatment.

Medication and therapy are the two components that make up the medical model.

From my experience, finding a therapist is essential. Having an objective perspective is paramount to my journey through life.

I have the support of close loved ones, but it has always benefited me to have a professional perspective.

Tip #3 How to Manage Bipolar Disorder:

Exercise

For me, exercise comes next in importance after the medical model of treatment.

Remember, this is based on my personal experience. 

I need to lift weights every day as part of my treatment plan. It does not take the place of medication, but it helps increase my quality of life and the other struggles I face daily.

Adding exercise to my treatment plan is part of the collaborative approach I use to manage bipolar disorder.

Tip #4 How to Manage Bipolar Disorder:

Keep a Mood Journal

You need more than just a simple 1-10 numbered mood chart to keep track of your mood. Especially when you are first diagnosed.

A mood journal is a great tool to help both you and your doctor. Create a mood journal to your own liking and functionality.

To help you get started, I have a few suggestions of what sections to add to your mood journal:

• Mood
• Motivation
• Energy
• Functionality
• Food
• Exercise
• Sleep

Record the time and your observations regarding each of the previously mentioned topics. The more observations you can make, the better.

Over time, you will notice patterns. Your doctor can work with you to pinpoint those patterns and find better treatment options.

Remember, your mood journal is a tool to help you find better ways to manage bipolar disorder. Make sure you create in a fashion that is specific to your situation.

Tip #5 How to Manage Bipolar Disorder:

Routine

It has been shown that those of us living with bipolar disorder function better by following a daily routine or schedule.

Whatever your routine looks like, keep it simple and stick to it. This goes with all aspects of your bipolar disorder.

Create a schedule to show the time you will get up when you will take your meds, the times to eat your meals, and when you go to bed at night. These are the core activities you should, at the very least, focus on. 

You may want to add another column so you can put an “x” to show you completed the particular activity.

Tip #6 How to Manage Bipolar Disorder:

Sleep Hygiene

Sleep hygiene is symptomatic of a bipolar mood episode and a predictor of an oncoming manic or depressive episode.

At the very least, try to get to bed and wake up at the same time each night and morning.

If it is possible, shoot for 8 hours of sleep each night.

Tip #7 How to Manage Bipolar Disorder:

Support from Loved Ones

Your loved ones can help support you by detecting changes you don’t see in yourself that could potentially lead to a manic or depressive episode.

It is generally easier for your loved ones to notice changes in your mood, motivation, energy level, and overall functionality than it will be for yourself. At least, that has been my experience.

Sometimes, it is hard to notice changes in myself. Increased self-awareness comes with time, maturity, and experience.

Your mood journal can you key in on some of those changes and help you to become more self-aware.

Improving your self-awareness will increase your ability to function, handle stress, maintain balance, and empower yourself as a warrior against bipolar disorder.

Last Thoughts

Everyone is so different in the ways and approaches to treat and manage their bipolar disorder.

I have found the stigma surrounding bipolar to be a huge deterrent to some people desiring help and support. Hopefully, you do not have to jump this hurdle.

If things become problematic, do your best to accept your situation and move forward. I know, easier said than done, right?

I know it is in your power to get the help and support you need and deserve.

The progress you make in your journey with bipolar disorder will ultimately be up to you. If you are not willing or you deny the situation you are living in, your progress will ultimately be stalled.

Accept your diagnosis and situation and move forward.

My actual treatment plan is in a constant evolution of change. Sometimes I require a medication change, the need to sleep more, take more downtime, get more exercise, or whatever activity I need to employ to manage.

There is no one-size-fits-all approach.

I can only offer you my insight into how I manage bipolar disorder and from my own life. Your ultimate success will depend on how you manage your bipolar disorder.