MHM Magazine

Self-Care with Bipolar Disorder Tracking symptoms, stressors, and treatment effects in a journal or log can help you plan better for the future and implement coping strategies when you need them. Daily mood charts that you share with your healthcare provider may also help to you to identify any patterns in your behavior and prevent new episodes from occurring Education The first step in helping to manage your symptoms is learning to recognize them, so take the time to get educated about your condition. You might also want to read up on your new medications, so you can be aware of any potential interactions with foods, over the counter and other prescription medications, or herbal supplements. Talk to your healthcare provider about potential side effects you may experience so that you can address them if they appear. Substance Use Limiting consumption of alcoholic beverages and avoidingmind-altering drugs can also help to keep your symptoms in check. These substances may not only make your symptoms worse, but they can also interact dangerously with your prescribed medication(s) Healthy Diet Healthy eating can go a long way in helping you feel your best. While there is no specific diet for Bipolar Disorder, a well-balanced diet packed with whole foods may be beneficial. Skipping that morning coffee and minimizing caffeine intake is also worth a try. To get more suggestions about the right eating plan for you, talk to your healthcare provider. Exercise Regular exercise can have both emotional and physical benefits. Aerobic exercise, which is anything that gets your heart pumping faster, is thought to be especially beneficial in individuals with bipolar disorder. If aerobic exercise is not for you, brainstorm other activities that will get you moving like gardening or dancing. Sleep Hygiene A regular sleep schedule is another healthy habit to add to the list. Going to bed at the same time every night and creating a routine to help you wind down successfully are small changes that may make a big difference. You might also want to try keeping a log to track how well you are sleeping, as sleeping more than normal or being unable to sleep can both be early signs of a new mood episode. Family and Friends Emotional support from family and friends can help you in your recovery journey. Make sure you identify people who you trust and who are willing to learn more about Bipolar Disorder. You might also consider joining a peer support group. Sharing strategies, questions, and concerns with others who have the same condition can be extremely helpful. Routines Don’t wait until a crisis arises to make an action plan! Make a short list with important phone numbers, including supportive friends and family, healthcare providers, and crisis hotlines. Having a plan already in place can help reduce any unnecessary stress or anxiety. Keeping a regular daily schedule creates structure, which may help you to manage potential stressors and reduce your risk of relapse. Building in time for rest and relaxation in addition to periods of activity is key. Don’t have a job or enough to do? Volunteer work or a new hobby may fill your time and help give you the purpose and structure you’re looking for. Budgeting You may find yourself making poor financial decisions during periods of mania. Using budget calculators and setting up automatic bill pay, daily spending limits, and purchase notifications can help you to stay on top of your finances. Asking a trusted friend or family member to help monitor your spending through formal (eg, power of attorney) or informal methods may also be helpful. Planning for the Future Symptom Tracking WHAT CAN I DO TO HELP MYSELF? While medication and therapy can be key components of your treatment plan, there are a number of lifestyle changes you can make that may help manage your symptoms. For resources or more information visit our website: www.sadag.org