Bipolar depression can be tricky to manage. For many people, it’s not as simple as taking an antidepressant, since those medications can sometimes trigger a manic episode. Those with bipolar disorder will also likely experience more than one depressive episode. Here are a few ways to cope with your bipolar depression when it occurs.
1. Actively Participate in Your Treatment Plan
Understanding bipolar disorder, its symptoms, and how it affects your life can be the first step toward managing it. Familiarize yourself with the early warning signs of both manic and depressive episodes so you can anticipate them. This knowledge will also help you be consistent with your treatment plan. Work closely with your doctor to monitor your medications. Aim for regular check-ins to observe your moods and adjust your prescriptions if you’re having unpleasant side effects.
2. Stick to a Routine
Give yourself the stability of a daily routine to keep you from slipping away from your treatment plan. If necessary, write down all your tasks for each day (including mealtimes, bedtimes, and medications). Setting a routine will help you be accountable and motivate you to take care of yourself.
3. Get Enough Sleep
Not getting enough sleep can trigger a manic episode (or be a sign you’re entering one). Sleeping too much can be a sign of depression. Practice good sleep hygiene: create a comfortable sleep environment, avoid caffeine and electronics before bed, and try relaxation techniques like reading or meditation.
4. Eat Well
Nutrition plays an important role in your mental health. Try to eat a balanced diet rich in fruits, vegetables, lean proteins, and whole grains. Avoid excessive sugar and processed foods, which can lead to mood swings and energy crashes.
5. Get Regular Exercise
Physical activity naturally boosts your mood by releasing endorphins. Aim for at least 30 minutes of moderate exercise, such as walking, swimming, or yoga, most days of the week. You’ll see benefits with even short bursts of activity.
6. Build a Support Network
Avoid isolation. Even if you feel like withdrawing, make an effort to see and communicate with the people you love. Talk to people about what you’re going through. You might even look for bipolar support groups in your area or online.
7. Avoid Using Alcohol and Drugs
Substances may provide immediate relief from depressive symptoms. However, they’re much worse for you in the long run. They can negatively interact with medications and actively destabilize your mood. It’s important to stick to healthy coping mechanisms instead.
8. Practice Mindfulness
Getting in touch with your feelings and bodily sensations will help you manage your emotions. Try a daily mindfulness practice. Breathe deeply and allow your thoughts to pass through you without judging yourself. Pay attention to your five senses and focus on relaxing your body. These techniques keep you grounded in the present moment.
9. Have an Emergency Plan
With bipolar disorder, it’s important to have a plan in place for when you do start to feel depressive symptoms. Make sure you have your doctor’s contact information on hand and that your prescriptions are all still valid. Have a list of people you trust who can be called in an emergency. You should also have a plan for what to do if you start to experience suicidal ideation or begin self-harming.
10. Seek Therapy
Bipolar disorder can be managed with medication. That said, those with bipolar disorder have a much better prognosis when their treatment plan combines medication and therapy. Psychotherapies including cognitive-behavioral therapy (CBT), dialectical behavior therapy (DBT), interpersonal therapy, and other approaches are excellent treatments for bipolar disorder. They’ll help you challenge negative thought loops, manage your emotions, and find healthy outlets for stress and anxiety.
To find out more about how therapy can help treat your bipolar depression, please reach out to us.