Ways to Cope With Bipolar Disorder: 15 Simple Strategies

Stress is something we all have to deal with.

We have control over how we react to stress. Whether we conquer this stress positively or negatively will directly impact our quality of life.

Our bodies react to stress in the same way–whether it’s good stress or bad stress. Our body doesn’t differentiate between the two.

I have heard people say, “That stress is okay because it’s good stress.” Your body will react the same way as if it’s bad stress.

Most of the time we have no control over external stressors.

Let’s take a toxic relationship as an example. A toxic relationship is an external stressor. You can reduce or eliminate the stress by simply ending the toxic relationship.

Focus on what you can control. Try your best not to worry about anything else. I know this isn’t easy but it can be done.

The ways we deal with stress are referred to as coping skills. There are some healthy ways that you can cope with stress.  

Try some of the following suggestions and see if they help:

1. Work Out

I am a proponent of exercise in any form. My workout prepares my mind and body for each day. It also helps reduce the stress I feel, and this helps me deal with any adversity in my life.

The physical and mental benefits of exercise can only enhance your quality of life and help you battle adversity in your life.

Simply working out for 20 minutes has positive benefits.

I incorporate both aerobic and anaerobic exercise in my workout program.

Aerobic training is anything cardiovascular–it means “with oxygen.” Examples include jogging, running, swimming, biking, and mountain climbing.

Anaerobic is “without oxygen.” Sprinting and resistance training are examples of anaerobic exercise.  

Before starting or changing any workout plan, please consult your doctor.

Make exercise a part of your daily routine.

2. Meditate

The physical and mental benefits of meditation can enhance your quality of life and help you to manage your stress.

You can download a free app or purchase one for a small monthly fee. Either way, it gives you a chance to meditate and calm your mind.

You can also try YouTube. If you want to meditate for 10 minutes, enter “meditation 10 minutes” in the search bar. You’ll receive several results.

You can also join a meditation group or even hire someone to teach you one-on-one.

When stress throws you out of whack, use meditation to bring you back.

3. Deep Breathing

Deep breathing is a simple practice to de-stress and calm down.

It is especially helpful if you get angry. Count to ten and slow your breathing when you get irate. It is a great way to de-escalate those angry feelings.

I use abdominal breathing as a way to center myself.

Abdominal breathing is an easy technique to master. Lay down on your back and put your palms face down on your stomach. Focus on breathing with your stomach. Your stomach should rise on your inhale and lower on your exhale. Breathe in for a count of 3-4 and out for a count of 2. Maintain that same cadence throughout the whole time. Shoot for 50-100 breaths.

Deep breathing is a great tool to center your mind.

4. Reframe Your Thoughts

The idea of reframing your thoughts is easy, in theory. You change your perspective. It just takes practice and isn’t easy to master.

For example, you can change the view of yourself as a victim to that of a warrior. I know which one I want to be, do you?

5. Read

Some people swear by reading. It’s a great way to get in some me time.

The genre is very important when it comes to decreasing your stress. Try not to read anything activating or upsetting. The idea is to calm your mind.

Reading may be exactly what you need.

6. Go for a Drive

If you are manic, do not drive. Simple as that. You can put yourself and those around you in danger.

However, sometimes getting out and going for a drive can help.

There’s something invigorating about getting in your car and going wherever your whim takes you.

I’m sure you’ve heard of someone going on a Sunday drive. It’s a way to slow life down. Maybe not everyone around you slows down, but you sure can.

7. Get at Least 8 Hours of Sleep Each Night

Shoot for 8 hours of continual sleep, but you may need more. It depends on you, your daily medication, and the lifestyle you lead.

In addition to getting enough sleep, go to bed at the same time each night and get up at the same time each day.

Getting enough amount of sleep is the difference between functioning and not functioning the following day.

I have a white noise machine going during the night. If you have never tried one, I strongly urge you to consider it.

8. Stay Away from Alcohol and Drugs

Alcohol and drugs will rob you of your restful sleep.

Many think that drinking will help them sleep better. This is far from the truth.

Alcohol like drugs, disrupts the body’s natural sleep cycle. Disrupting the natural sleep cycle leads to less restful and restorative sleep.

This means you aren’t getting quality sleep when you are boozing and drugging.

Simply stay away from alcohol and drugs.

9. Aromatherapy

Essential oils are so powerful to the mind and body.

You can administer oils through a diffuser or a roll-on device. Some people actually ingest oils. I don’t recommend ingesting anything unless you are under the supervision of a professional.

You can purchase essential oils individually like lemon, orange, sage, and lavender.

You can also purchase oils through a manufacturer that makes mixtures of oils. These premade mixtures have specific goals like “energy”, “germ fighter”, “sleep” and other synergistic mixtures.

It’s a good idea to try out various oils and mixtures. See how you react to them and how they make you feel.

10. Music

Music is a very personal way to cope with stress.

A calming genre of music for one individual may upset another.  It comes down to your tastes and how the music affects your mood.

I enjoy listening to music while I’m working out. I would never listen to the music I do while de-stressing as I do a workout.

Music is a great way to rev up your mood or take it down a few notches.

Don’t listen to deep and dark music when you aren’t stable. This is just a suggestion. If you are emotionally spiraling downwards, dark music can sometimes enhance sadness and depression. Find some music that makes you feel better.

It’s a great idea to have some go-to music ready for when you need to cope.

11. Rest

Getting away from the hustle and bustle of life can help to slow down your mind.

Stress is overwhelming. A by-product of stress can present as anxiety, panic attacks, and racing and destructive thoughts.

Stepping back and resting can make a huge difference. Instead of going out clubbing, spend the night watching a movie with a loved one.

You know yourself best. If you need a rest, take it.

12. Take A Warm Bath

Taking a warm bath relaxes your muscles and soothes your mind.

Try adding an oatmeal mix, bath salts, bath bubbles, or some essential oils. Any of these additives will enhance the calming properties of your bath.

Light several candles and place them along the bathtub’s edge. Some people listen to classical music for a more calming effect.

A warm bath can literally settle your soul.

13. Animals

Studies show that having an animal helps reduce stress.

Therapy animals are like natural antidepressants. You are their primary caregiver to feed, water, walk, and bathe them. This creates a routine that helps to combat stress.

Focusing on your dog or cat can take away the focus from you. This can help reduce the stress you are experiencing.

See if a therapy animal may be a good fit for your situation.

14. Massage

Massages are a great way to relax.

They can be quite expensive, but many places offer introductory deals and discounts.

Athletes utilize massages to reduce the stress in their muscles.

Get a massage and see how good you feel.

15. Watch a Movie or TV

Watching a movie or TV show is a way to get out of your head and decompress.

Similar to music, don’t watch anything too stimulating. Faced-paced movies and T.V. shows are great if you’re stable.

Watch something slow-paced and not too deep when you’re stressed.

There are so many options for movies and TV shows. If you can’t find one, try Netflix or Hulu.  

These ideas are just suggestions. Try a few and see what works for you.

Remember, it doesn’t matter what triggers the stress–your body reacts to stress the same way, whether it is good or bad.

Since stress is a big trigger of mood episodes, be careful who or what you allow into your life. Bipolar disorder is a mental illness that is exacerbated by stress.

You may have to get your medications tweaked, change your environment, change your friends, or cut something out of your life that is giving you considerable grief.  

If you are putting your mental health first, you can’t go wrong.