Every individual faces ups and downs in life. However, if you have bipolar disorder small peaks and valleys are serious enough to harm your health. Bipolar disorder or manic-depressive sickness is a brain disorder marked by mood swings, along with shifts in energy/activity levels.
Studies suggest that around 40 million people are experiencing bipolar disorder globally [1].
People with Bipolar disorders experience unusually intense emotions from periods of extremely up, irritable, or energized behavior (known as manic episodes) to very down, sad, or hopeless periods (known as depressive episodes).
Mood episodes can happen for many reasons. Sometimes there’s no clear trigger but at times it can be due to stress, poor sleep, seasonal changes, and alcohol abuse. Many mental health professionals have identified several strategies that can help in lowering mood episodes and also helps in coping if one occurs.
In this article, we’ll shed some light on a few expert tips on coping up with mood swings in bipolar disorder.
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Expert Tips For Coping Mood Swings
Here are a few strategies identified by health professionals for fewer mood episodes and help in coping if one occurs.
1. Stick To A Sleep Schedule
Several studies have shown that sticking to a sleep schedule helps in preventing manic episodes because the first indicator of a manic episode for most people is decreased sleep [2].
Here are a few pieces of advice that can help to set up a consistent bedtime routine:
-Keep your bedroom dark so that light doesn’t interrupt your sleep
-Try to sleep and wake up at the same time every night and every morning.
-Avoid using cell phones 30 minutes to an hour before bed
-Cut down on caffeine in the afternoon and evening
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2. Stay Physically Active
Staying physically active most of the week by indulging in activities like walking, jogging, and biking does wonders for people with bipolar disorder. This is because indulging in physical activities daily helps in the release of mood-stabilizing brain chemicals.
3. Prepare Yourself For The Seasonal Changes
According to a study it has been found that bipolar symptoms often exhibit a seasonal pattern. The rate of depressive episodes is higher in winter however, the rate of manic episodes are higher in spring [3]. The change in season likely causes the disruption in circadian rhythm (the body’s internal clock).
This can be done by following the Bright Light Therapy strategy in winter when there is less daylight. This involves the use of special lights to stimulate the retinas in the eyes, which connect to the part of the brain and control circadian rhythm [4].
4. Reduce Stress Wherever You Can
Stress related to any situation can lead to bipolar symptoms. Sometimes, stress is not always avoidable, planning how to handle it can prevent or lessen shifts in your mood.
Some of the proven ways to reduce stress include:
-Calm the bodily reactions by deep breathing
-Exercising regularly
-Learn and use relaxation techniques such as meditation
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5. Take Your Medications Always On Time
Many people with bipolar disorder are prescribed medications to manage their condition and failure to take those medications can trigger severe discomfort and even increases the chances of mood swings. Therefore, it is important not to skip doses of your medication, or change the dose without first talking to your doctor.
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Conclusion
The symptoms of bipolar disorder and the signs of an upcoming bipolar episode vary considerably from one person to another. Bipolar disorder can be a challenging condition to live with encompassing both emotional highs, and lows. This not only impacts your own mental health but also the mental health of your close family and friends.
Therefore, it is very important to manage the condition by following the doctor’s advice and supplementing with additional strategies that can help in uplifting the mood and lower the rates of bipolar episodes.
(The article is written by Simran Suri, Assistant Team Lead, and reviewed by Monalisa Deka, Senior Health Content Editor)
References
1. Mental Disorders. Key Facts. World Health Organisation (WHO). [Updated 2022]. Available from: https://www.who.int/news-room/fact-sheets/detail/mental-disorders
2. Coello K, Stanislaus S, Melbye S et.al. Sleep and physical activity in patients with newly diagnosed bipolar disorder in remission, their first-degree unaffected relatives and healthy controls. National Library of Medicine (NLM). [Updated 2020].Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7261715/
3. Richard M, Travis J, Oleg K. Enlightened: addressing circadian and seasonal changes in photoperiod in animal models of bipolar disorder. [Updated 2021]. Scientific reports. Available from: https://www.nature.com/articles/s41398-021-01494-5
4. Miller M. Seasonal affective disorder: bring on the light. Harvard Health Publishing. [Updated 2012]. Available from: https://www.health.harvard.edu/blog/seasonal-affective-disorder-bring-on-thelight201212215663#:~:text=Bright%20light%20works%20by%20stimulating,and%20thus%20banish%20seasonal%20symptoms.
5. Eric S and Dr. Nilong V. Sleep Hygiene. [Updated: 2023]Available from: https://www.sleepfoundation.org/sleep-hygiene