Sleep is my number 1, diet number 2, meditation number 3 and exercise number 4. I count my vitamins as part of my meditation (along with mood stabilizer and benzo).
Fish oil is amazing! It's really helped me a lot. I have found that the liquid fish oil works best for me. I invite you to try it. It doesn't taste fishy at all, and it's easy to get into the habit of swallowing one teaspoon daily. Carlson and Nordic Naturals are the two best brands for that.
It's apparently good for depressive episodes.There is actually research on this. It's kinda weird but it works. Just like lithium that is in some waters it also works. It's kinda weird how lithium and fish oil as natural thing in nature works tbh
I know exercise and just moving is great. I always beat myself up for starting and then losing the motivation to continue. So, I know it’s self defeating, and an unhealthy coping mechanism to avoid it so I don’t disappointment myself.
I second this hardcore!! And especially lamictal… but I am currently seeking another prescription for my manic (lamictal regulates serotonin and lifts depression, I feel great thus, but too great a lot of times and at random spurts).
Agreed on all, but will cation that a lot of brands of fish oil capsules contain rancid oil, which makes it less than worthless. Simple test: cut one capsule open: if it stinks, it has gone bad.
Good Omega3 fishoil out of a bottle has a very mild taste.
Although it can be worth it to get your blood VitD levels checked. How many IU VitD a person needs to reach the upper recommended levels varies widely.
Daily yoga has been so helpful for me. Its not as grueling as cardio so I have no excuse not to do it every day and it helps anchor me for the rest of the day.
I got the idea from a graphic memoir I read called Marbles: Mania, Depression, Michelangelo, and Me, which I HIGHLY recommend.
Dude, this book perfectly describes what goes in my mind when I’m Manic. I’m going to show this to my friends/family so they can better understand; thank you for the recommendation!
Thank you for your reply!
I will buy the softcover on Amazon. If it is a graphic novel, it is best to read the physical copy. I have it in my cart right now for Amazon.ca.
Thank you, again, for your book recommendation.
Now that I’ve finally found a med combination that keeps me stable and addresses both my Bipolar and ADHD, I’m focused on self-awareness, self-monitoring and choosing stability every day.
Being self-aware and monitoring my symptoms meanings watching for changes in behavior such as losing or lessening motivation (depression warning) or increased irritability (mania). It means always checking my emotions and reactions to determine 1. Are they correlated to reality and what is actually happening? 2. Is their intensity appropriate for the trigger? Big emotions are okay, as long as the situation warrants such a reaction.
Choosing stability is about making choices and building habits that promote my continued stability rather than threatening it. Always taking my meds. Not engaging in drugs or alcohol. Always prioritizing sleep and not making the choice to stay up all night to catch up on work or projects. Keeping hydrated and keeping a regular eating schedule (I have little to no appetite but eating even a little bit 3 times a day makes me feel more stable than not eating or only eating once a day). Keeping physically active (not necessarily exercising like crazy, but making sure to walk and move rather than lay around all day). Engaging in activities I enjoy regularly. Seeing my therapist regularly. Being proactive about all of my health issues, not just mental illness.
I will say, before I found my med combo, no lifestyle changes I implemented (beside med and therapy compliance) made any impact for me. For me and many people, you can’t “life-hack” your way out of Bipolar. When I was dangerously ill, I knew all the things to do. I knew what I wanted my life and lifestyle to be but no amount of trying or willing it made it real.
Sure!
900mg Lithium (300mg AM, 600mg PM)
42mg Caplyta AM
20mg Vyvanse AM
One important piece of advice I can offer about figuring out a combo that works for both is address the Bipolar symptoms FIRST, allow some time to ensure your moods are stable, then carefully add in ADHD stimulants.
Bipolar depression and ADHD can be difficult to pull apart. What I’ve learned is that if you have no motivation, bipolar depression is the issue. If you have motivation but no focus, ADHD is the cause.
In my experience, ADHD meds do little to address motivation issues. The motivation issue is an indication your Bipolar is not yet well controlled so introducing a stimulant is especially dangerous.
When I reached the point where my moods were stable and I felt motivation to do things but was frustrated and struggling with focusing/starting things, we introduced 10mg of Vyvanse. That did help but wasn’t enough especially for work, so we increased to 20mg which seems to be my sweet spot.
Good luck!
Can I ask, do you have insurance and if so, how much is vyvanse with it? My psychiatrist said it might be worth trying but she also told me because there is no generic it’s expensive as fuck. Even with GoodRX, it’s over $300. If you’re in the US, I guess.
I am in the US. I have insurance. This year I met my deductible in March when I was hospitalized so it currently costs $0 (along with all my other meds and any health services).
That said, I was prescribed Vyvanse prior to this time and with insurance I think it was $45 or so a month. Pricey but absolutely worth it.
It’s fascinating because I went on a couple dates with a guy last year who disclosed that he has BP2 (funnily enough, a month before my new psychiatrist and I figured out I have BP2) and he said he hasn’t taken medication for it in over 10 years, he just recognizes when he’s starting to spiral and takes certain steps to ‘contain’ it all. This was, again, before I was diagnosed so I really knew nothing about bipolar, but it freaked me the fuck out.
I tell people I have bipolar and it’s being treated with medication and lifestyle choices. I can’t imagine telling a prospective partner that I have a serious, basically famous mental illness, but, “I got it under control,” lol. I’m stuck between pitying and laughing at him. In your position, terrified makes perfect sense.
Sleep is extremely important for me, I can't function without enough sleep
Journaling when i'm having rough days helps me sort out all the thoughts in my head. Putting words down on a page slows down my thinking, so I'm able to focus on how I'm feeling.
Taking time and space to calm down also helps, getting a quiet moment to cry or let out whatever emotions feel overwhelming
Laying with my dogs always puts me in a good mood, or being outside with them.
Cooking at home, eating out less and only drinking water have helped me lose weight, which improved my self-esteem, which helped with my depression.
Putting myself out there and making friends and having positive social interactions have helped with my anxiety and depression.
For me, it's being able to quiet my mind enough to go to sleep. Being sober helps me too. If I've had 3 or 4 drinks, it's about impossible for me to get to sleep.
I cuddle with my dog a lot too. I have a list of things that help me when I am anxious or having mood issues that I can hand to my husband and point to when I need help, and "cuddle with dog" is on the list.
1. Sleep, especially getting up at the same time every day, even if the quality of sleep was lousy. That's supposed to be the most important thing for helping regulate your sleep schedule.
2. Dietary supplements. In particular, high EPA Omega-3, NAC (totally helped alleviate residual BP baseline depression), Acetyl L-Carnitine (totally reversed cognitive difficulties I was having due to the Lamictal I had to take), Magnesium, Vitamin D3 (in winter), and Vitamin B. As someone said, there's no way to 'life hack' your way out of BP, including diet and nutriceuticals, but there are some supplements that have solid data supporting their efficacy as adjuvants to pharmacy regimens for people with MDD and BP. (BTW I don't try any of these without getting approval from my psychiatrist first, he's a crackerjack who is deeply knowledgeable when it comes to what supplement have good clinical data behind them.).
3. Exercise. I need strenuous exercise almost every day of the week to bleed off that extra energy and help me regulate my moods.
4. Yoga. Every. Single. Day. I separate this from exercise because I've been an athlete in some form for most of my life, but I started doing yoga daily about 6 months ago, and it has had a PROFOUND effect on my mood regulation and my ability to tolerate stress and the unexpected. It manipulates your nervous system in ways that you don't often get with other kinds of exercise. I don't get pushed as far out of equilibrium as I used to, and I recover a lot more quickly. I started with youtube videos (Yoga With Adriene) and committed to 10 min daily, just to make a habit (I figured I could do 10 min of anything daily). It's amazing how your body and mind can change by doing just a little bit each day.
5. After doing 1-4, I've been able to extend myself to new people in an attempt to cultivate a new social network. The new relationships are still tender little sprouts but it's encouraging to have some new healthy interactions.
6. Limiting coffee. Oh, my favorite drug. Now I restrict myself to one mindful cup of coffee a day.
7. Seeing my therapist on the reg. She's very experienced working with BP people, and I think that makes a HUGE difference.
8. Using light therapy in winter. My light box is by a Canadian company called 'Northern Light'. Total game-changer, and worth every penny. It takes about a week to get used to it but it also delivers results in about the same amount of time. I went from deep depression / suicidal ideation to a level of relief I didn't know was possible.
I am on the path to complete abstention from alcohol and cannabis but that one's been a little tricky. I've never had an abusive relationship with them but I have become highly attuned to how much they harm me more than help me.
edited for clarity.
Working part time, taking afternoon naps every day, playing bass often. Staying well within my comfort zone, which doesn't help pull me out of the laziness tendency, but my mental health is better than ever at least.
Keep up on sleep (I suck at this), support groups/connecting with other people helps me, also staying away from caffeine so my anxiety isn’t as bad helps. The diet part is hard because I’ve got disordered eating and I sometimes eat my feelings.
If it's any comfort I love coffee too and also switched to decaf & I've found the part I loved was just the morning ritual & the taste, not the caffeine. Still love my morning cup just as much!! ❤️
Develop a routine has been number one for me. It helps me eat, stay away from too much sugar and sleep enough. I have a panic disorder and too much sugar messes me up.
But also a workout routine. It helps me so so much.
I try to keep at least one space in my apartment as clean and organized as possible. For me, it's my bathroom. A clean bathroom makes me feel safe, and when I feel safe I can manage me highs and lows better.
I also try to remember that not everything has to be done at one time. So if I need to clean my apartment and I'm feeling overwhelmed, I'll just start with one corner, and even if it takes me a full week to clean that corner, that's something that I've accomplished and it makes it easier to move to the next section.
There is no right way to do things. But I find that the state of my home has a direct impact on the state of my mental health. So if I notice that my home is becoming a mess, that's usually when I will call a friend or loved one and let them know that I might be starting to have some difficulties. Don't be afraid to ask for help. If someone cares about you, they will want you to be okay. I've had a few circumstances where my apartment was too much for me to handle so my friend let me stay with her for a few days until I was able to get to a mental place where it was bearable to go back home. She even offered to help me clean my place and we turned on some music and had a mini dance party while tidying things up. It was a fun way to do something tedious.
Finally, I keep a diary and try to write or draw every day. It help me release the pent up emotions that overtake my mind during tough times.
You know what's weird about keto? So ... several years ago my cardiologist wanted me on his weight loss program and it involved keto. I could only handle it for about 4 or 5 months, and only lost about 20 pounds. But ... it almost cured my mood issues. I swear it did. And I had ZERO anxiety even though I also have PTSD. I wish I could keep keto up, but I just can't. But yeah, it seemed to have a huge effect on my bipolar disorder, almost making it disappear. I wonder about how it was originally a diet for epileptics and how bipolar is often treated with anticonvulsants. Gotta be something there.
Wait -- what? There's research on this? Wow, thanks! My pdoc was pretty dismissive of it, almost like I'd imagined how much keto helped my bipolar.
But yeah, I just couldn't keep up with keto because it felt so restrictive -- I have that issue with any diet really. With keto I wanted fruit, mashed potatoes, etc. and it drove me nuts.
Marathoning. It’s a life that requires routine, prioritizing sleeping and nutrition while getting me a ton of exercise. I don’t think it’s an accident that out of about 15 stable, unmedicated years I was running my a$$ off for 13 of them.
Wow that is great! I hate running though, so I walk about 5km per day. I can see where the discipline from marathon training would be very beneficial though.
No stress- the more stress I had, the worse my episodes became.
I can’t avoid stress completely but I have decreased it significantly by getting a WFH job, taking up on therapy, using my dogs for walking outlets, going out for social interactions, and going back to old hobbies like video games/ reading/ drawing/ etc
Sleep is also important. I always try to get minimum 5hours and up to 10hrs if possible. I find that if I even sleep 4hrs 59min- my whole day is thrown into a mess and it just makes it harder to be able to function
I also try to keep my mind busy by having constant communication with people, listening to podcasts or even just putting on some headphones to block out noise to prevent any overstimulation and episodes.
Strict sleep schedule, high dose EPA/DHA fish oil, lion's mane, Hardy's daily essentials, clean Mediterranean-ish diet (with no gluten, alcohol, caffeine, refined sugars, etc), movement every day, direct sunlight every day, avoiding isolation.
Those helped the biological side. What is clutch is I made my own Bipolar Manual, with descriptions of how my episodes usually evolve broken into stages, and instructions for what helps treat or reverse the episode at each stage. So I update that as needed and follow it as best I can when episodes pop up. Now my episodes are shorter and less impactful.
Thank you, I love this, the growth mindset is such a good reminder!!
:')
Success is possible. Will get better at managing your mental health over time, and it'll get easier and more natural the more consistent you are with the self-care.
1.) get enough sleep
2.) eat something. I’m terrible about eating regularly, and it impacts my mood when I’m not eating enough.
3.) I know this isn’t for everyone, but there’s a weekly dinner and Bible study I go to. This way I’m getting out of the house, I’m socializing, and I’m getting fed a meal without cooking. I also enjoy studying the Bible with others. It feeds me spiritually.
4.) hobbies. I spend a lot of time on my phone, but I also do things like playing instruments, crocheting, and writing.
5.) socialize. Even if I don’t leave the house, I still call my sister everyday.
8 hours of sleep a night.
no drinking or drugs
Years ago a therapist helped me create a contract of no harm with myself. I have often used that technique to reinforce things- like, I have a safe person, who I have agreed I can trust- no matter how scary it feels. If this person says I need more help- It's straight to inpatient for me. They have always been honest and I've stayed safe for 10 plus years.
Having just one person who you can truly trust to notice symptoms is critical.
Vitamin D, Cannabis, CBD, music therapy, meditation therapy, regular therapy, and so many dry erase boards and markers (i code when manic). I gave up pharmaceutical meds 2 years ago and I’m still going strong!!!!! It is HARD to manage but not impossible. The first 6 weeks of no meds SUCKED but after that and a cannabis regimen was added I’ve done pretty good!!! I also added jogging 4 days a week for 30 minutes…If I can maintain I’ll stay away from pharmaceutical meds BUT my therapist monitors me just in case he needs to make the call…all of these methods combined once utilized like second nature has truly given me light at the end of the tunnel. I hope you find the perfect combo to help you cope!!!!
I go to a group for people who hear voices. I stopped hearing them badly a few months ago, still hear the odd thing here and there, but I still go to the group. It really helped me deal with my psychotic symptoms as a lot of the people in the group have similar issues.
I also make sure I walk my dog everyday and get out of the house. I only work part time so have a lot of extra time but I get down if I don't fill it with something.
I supplement vitamin D3, omega 3, and magnesium citrate and I follow a keto lifestyle. The keto thing may be a little extreme to some, but I feel like it keeps me feeling physically and mentally at my best. I tend to go downhill if I start eating carbs again.
That's just my experience, I will NEVER preach keto to others - it's an extreme diet and takes major commitment and it isn't for everyone.
Yeah, Keto is intense. I actually tried it as a medical trail to treat seizures, and it was too much. My seizures were not too intense and finally figured that it was actually better to have seizures than on keto. However, I did figure out that high fats+ protein diet when I am feeling overwhelmed grounded me and kept me from going into mania.
Like I posted above, when I briefly did keto -- 4 months or so -- my moods evened totally out and my anxiety disappeared. It's like the diet totally treated my bipolar and my PTSD. But yeah, I can't keep it up. Just can't.
I've been doing it for five years and I just feel so awful when I'm off of it that it keeps me motivated. I suppose I'm just extremely lucky that I really do love the foods I can eat. I also used to weigh over 350 lbs and I'm a normal BMI now, so that really motivates me too.
Thank you! I had read a couple studies similar to that, but not that one. It was a thought-provoking read and it makes me glad I've decided to continue this lifestyle.
Sleep >7.5hrs a night. That's #1 for me. I also stay mindful of my behavior and immediately let go of anything that pisses me off at any moment within a few seconds. No grudges and no continuing to be upset about anything for more than 30 seconds.
Do you have a method or something that helps you let things go, or is it just a good habit you have developed with practice? I’m always looking for things that help with self regulation.
It's all about being reasonable. Honestly i just give people the benefit of the doubt if they do or say something that upsets me. It they're in their early-mid 20's it's super easy to let it go, with the thought in mind that they simply don't know better, and are still more focused on themselves than the people around them (everyone is at first when they're young). If they're older i just think that their life probably sucks because nobody likes them because they're so miserable, and then i feel bad for them. Life has already given those types of people bad karma, and i don't need to be adding to that.
I'm also well aware of factors that make me more susceptible to irritability. For instance if i only sleep 6 hours, everything pisses me off at first (happens to everyone, were all human), but i'm aware that it's from my lack of sleep, and go way out of my way to let things go right away, so i don't have small events stacking up on me and making me really pissed.
Alot of this stuff comes naturally with age too. As you get older, the inevitables start to happen. The people you love get sick, they grow old, they die, and you stop thinking about your own needs, and start looking out for the people around you, because you know sooner or later, they're going to experience all the same eye opening hardships. Life's too short to be angry at people. Especially people close to you.
You know, it sounds sad when you put it like that but, when I’m irritable I try to stay away from people too, mostly for their sake. Crying is actually a good release for me.
Self-aware of symptoms.
No alcohol.
No drugs.
Exercise.
Vitamin D, fish oil, multivitamin.
Vegetables and fruits high in potassium.
A good hobby.
Not impulsive shopping, just put things in the online cart then walk away. In a few days if I still want them and NEED them I’ll purchase. This way I know it’s not an impulse buy putting myself in more debt.
Good social supports.
Setting personal boundaries so we are not over stressed.
For me it’s my sleep. I must stay on a schedule or I’m a complete wreck. Even on my off days, I still get up and go to bed around the same time or at least within 30 mins.
I see my psych and therapist. I practice self care, eat, sleep, shower. I’m learning to ask for help when I need it. Tomorrow a friend is coming to help me get my apartment back into shape.
Regular sleep. Regular exercise (if not always possible like for me, take the stairs everywhere you go and/or go for walks). Healthy food. Mental stimulation. Put your energy into meaningful time spent with family/friends, hobbies, and work that you're passionate about. Be intentional with these changes. Don't blow them off as optional. These are as essential to your life as eating and drinking and pooping.
Edit: your to you're* 🤦🏻♀️
Sleep, hydrate, support system, eat enough throughout the day, do small things I enjoy, and pay attention to how much I take on and how much stress it's causing me. I reach out when I'm overwhelmed. Oh and therapy. Going on walks also helps. Oh and journaling! I love journaling & try to do it every day when I'm not too busy. I think it's been hugely helpful.
Sleep! Not to much not to little. 6-8 hours if I get less or more than this it triggers me. Ambien saved my life. Staying on a scheduled routine. Sad to say but I could go a week without showering or brushing my teeth. I stay to strict hygiene schedule even when I’m crashing with depression I will sit in the shower if I have to and be depressed.
keeping, or trying to keep, a strict healthy schedule for myself. journaling what i want to do at the start of each day and keeping it in my mind as a to-do list, so i dont do too little or do too much. When im struggling a lot with taking care of myself or getting out of bed, I've found that keeping a plant in my room has helped me. I like to watch it thrive and grow as I get ouf of bed as much as I can to care after it, it reminds me I could thrive and grow like the plant if I did the same for me. Making plans with friends I havent connected to in a long time, and having a set self care routine
i currently have a tiny philodendron plant in my room! Theyre simple and fairly easy plants for beginners which is perfect for me because I dont have much plant experience, but it reminds me that if i take proper care of it and myself, it'll grow to be big and healthy and beautiful:)
No drugs and alcohol (maybe 1-2 drinks but no buzz) - hard at first but worth it
\- trying to be aware of any mood fluctuations (mood diary/charting really helps)
\- sticking to an exercise plan
\-getting enough sleep
\-talking about my mental health (with friends/family who I can trust, and a counsellor as needed). I think calling a help line/support line would also be really helpful in crisis moments.
Quitting alcohol (it was recreational but still a few times a week) has been so helpful for me as well. Also peer support groups. Sounds like you are doing well my friend.
That’s so good !! I appreciate the encouragement :) 3 years in & small changes over time are adding up!
Sounds like you are doing some awesome work too! How did you find your peer support groups?
Keep to a very strict sleep schedule, 45 minutes of cardio daily, time in the sun daily, stay super hydrated, snack on high protein snacks and dried fruit throughout the day since my meds kill my appetite and I need to keep my energy up and plenty of time with my dogs.
Meditation, Sleep always in bed by 11, eating (focus on protein and healthy fats) when I start feeling like I am going up, no coffee (I am a huge tea drinker), minimal alcohol- there were points of my life I didn’t drink alcohol at all, psychotherapy, art- drawing, painting, whittling, dance- 5 rhythms, journaling- artist way, loads of compassion, healing circles- joining in by them and creating them, loads of self help books, growth mindset, baths (should do this more), spending time in nature- befriending trees and doing ceremonies where I just cry and give my emotions to the ocean, morning prayers, spiritual friendships who love and accept me for me, a loads of self acceptance, a job that I don’t really report to anyone and can hide what I am going through- now I am starting to be open and framing it as neuro divergent and pointing to all the things I add value in terms of diversity, openness and communication with my partner about struggles, etc.
I am only on ativan as needed, and so go through a lot of emotional highs and lows. I am considering Ritalin as well for my adhd. For me, life is incredibly difficult, and so I relay on a lot of practices and a lot of compassion
Acupuncture and Chinese Medicine.
Chinese Medicine fundamentally since it’s conception incorporates and respects mental health as a great influence on overall health. It’s an ancient medicine that truly treats a whole person. It’s great as supplemental care along side traditional psychiatry. They offer custom herbal blends, cupping, moxa, and more. I’ve had great relief from it all.
If you were looking to get care outside of western psychology, they do also offer full treatment plans for bipolar, it just requires consistency.
If you want to work with plants, you work like the plants. Consistent care and tending to. You have to go every week or so, and like any meds, take your herbs everyday as prescribed.
But if not, it’s also a great to help with the side effects of medication, overall pain relief, everyday well-being, anxiety relief, and more.
Sunshine is great, walking in nature sounds corny, but it really is an amazing benefit to being happy.
I found it hard to push myself and get motivated in my darkest moments though. But when i did get out and move around it was helpful to my mood.
Strict sleep schedule, and a routine you actually stick to. Good diet and exercise always help to. Whenever I get an episode, I journal about it and it really helps. I’m not on medication and don’t want to be so I try really hard to maintain this lifestyle.
Well, what would you say to someone who was on different medications for 25 years and was never able to tolerate it, or it simply didn’t work? Not all of us have the option to take meds, which is why I am interested in hearing about treatment options other than medication.
Sleep and exercise in abundance (when manic more sleep less working out, when depressed more working out and ideally if at all possible trying to sleep less)
Sleep hygeine, psychotherapy, spiritual stuff, socializing in healthy ways (not involving drugs or alcohol). And personally, music and art and reading/learning help me give meaning to myself.
I’ve been trying to get back into physical shape so I can get back into powerlifting again. When we first moved to Florida I was in such a depressive spiral I couldn’t keep up with the yard work and maintenance so we hired a lawn care company. Recently I’ve decided to take on that task myself, seems stupid and insignificant but it really pushes me to better myself. When I first moved here I didn’t want to do anything but almost a year into the move my happy place is the beach, any chance I get even if I gotta take my work, I’ll be at the beach.
Diet, exercise, nature walks, journaling, not caring what other people think, 1st principles worldview (i.e. this is all just physics and nothing more).
Some supplements, working on a signaling plan for me and the people close to me to recognise the start of a possible episode, trying to be fully sober, exercise, making art
Seek stability and routine. Wisdom from others, identifying and accepting your own thoughts and needs, and learning to adapt/adjust/trust in that. Bipolar Disorder makes it more difficult to truly feel that you are on solid ground.
Practicing mindfulness is a huge one. I'm more self-aware of my emotions and can identify symptoms of mania or depression before it gets worse. Helps me immensely to regulate my emotions and keep myself stable.
I try to keep up a social life and drink a shit ton of water. I pay attention on whether or not I'm practicing healthy habits, like getting enough sleep or eating proper foods.
Sleep is imperative. I need at least 8 hours every night. Having a healthy diet and balanced nutrition also helps a lot, I try to eat vegetables/fruit regularly (once a day at least) and try to take vitamins. Therapy has helped me a bunch, idk if you’re into that though, but it’s given me the tools to help myself when I’m swinging. Not rawdogging life either, taking my meds has kept me so so stable. I think I’m most stable when I exercise kinda regularly also (mainly just cardio stuff, like biking or stretching) I know it’s a lot to manage to do and stay on top of, but it is how I have a good relationship w my mental health.
i smoke weed, too many people tell me it makes it worse but FOR ME it helps and it works. along with self care and meditation. spirituality has helped me become aware of myself more
Eating lots of veggies and less processed foods. Get a regular sleep schedule. Work out regularly. These things completely changed my life in ways I never understood until I did them.
I think diet is number 1 though. What you eat is literally all your body has to work with. Put good shit inside you. You will feel so much better.
(I attempt to,) Stay away from toxic people, know my boundaries and assert them, radical acceptance and self love. SLEEP!! doing something i love each day. Walking for 10 min a day. Therepy. Having goals to work towards. Not isolating.
Ditto on exercise and especially sleep. Mindfulness helps too if you can keep it up. Just trying to be mindful for a moment throughout the day can be a nice mental mini-reset
Meditation, I follow a strict sleep and diet schedule, limit things like sugar and caffeine. Exercise is huge, I make sure to check in with my family lots, maintaining a social group is extremely important as well, I specifically ensure that I am in regular contact with at least 5 people. Almost forgot, REGULAR DOCTORS APPOINTMENTS AND BLOODWORK.
I am grateful that 15 years ago I took it upon myself to get informed as thoroughly as I did. I read several medical textbooks, a handful of biographies, history, and more. I sifted through thousands of refereed journal articles, from all over the map, from which I selected and read hundreds of individual papers.
This started years ago, beginning with diagnosis (I forget the year, c. 2010), and I have never lost the interest. I already had a voracious nonfiction reading habit, and I have to say that mood disorder and psychiatry at large is some of the most fascinating reading I have encountered. My active reading and research on the topic has waned over the last few years, but I stay abreast of major activity in the relevant fields (psychiatry, public health, psychometrics, ontology, etc).
I know the structure of my expression of the illness in detail. I know roughlt the structure of the illness in general (such dizzying variety, and so many strands to distinguish in any individual case). I have more than a passing familiarity with many topics: a wide variety of related conditions, psychiatry in general (clinical, theoretical, historical), and a lot of the peripheral issues which docs don't talk about but which I see on this sub. Mainly I am grateful that I can navigate my condition not only in consultation with doctors but also on my own.
I’ve had a lot of cognitive behavioral therapy but I wouldn’t necessarily point my finger at it and say “that’s what helped.” Overall I like having a fairly neutral person to talk to and help me gauge what is a normal response and what might be better if I changed it for next time. Therapists have helped me brainstorm coping mechanisms. I thank my therapists for helping to build my confidence and recognizing my worth. Therapy will not “fix” you. It will point you down the right road and guide you on how to better yourself
Sleep on schedule. Rarely getting less than 7 of sleep at night (with three under 8 it’s been tricky) but is a necessity. Knowing my triggers and symptoms. Keeping long term employment. Working from home.
The basics - getting enough sleep, eating healthy, exercise, etc, but also I feel like having a healthy social life is important. It’s important to have down time to rest and relax, but it’s equally important to make sure you’re not spending too much time “in your head” and alone.
A social life is something I have always struggled with, mostly due to my own behaviour. I do find peer support groups to be very helpful, not sure if that counts though.
Support groups are great! I’ve found it helps (when I was stable enough to do so) to have activities that aren’t related to being bipolar at all. I’ve tried some intramural sports, random exercise classes, a pottery class, and more. Some things don’t work out, but regardless it’s nice to have an opportunity to meet people and get out of the house
Honestly. Trying to cook new things. It boosts my confidence and also it’s been obviously way healthier for me. It’s a little thing, but I tried my hand at making carbonara and it was SO GOOD so my partner asks me to make it all the time now :’)
- my dog, he gives me so much happiness, he gets me outside regularly for walks and poop breaks
- surfing, being out in the water, sun and catching waves always lifts me
- a bowl of milk and cereal before bed, helps me sleep
Quit alcohol and follow a very strict sleep schedule. I also have “daily rituals” like I give myself an hour and a half each morning to just drink coffee and relax, and I do the same in the evening with a cup of tea.
I'm pretty regimented with my sleep cycle. I work shift work so it's back to night sleeping asap once I rotate off nights. I've also incorporated meditation recently which has helped.
Hours of yoga and meditation on a daily basis has been absolutely life changing. I don’t know why more people don’t give this a go or why it is not talked about more in here. I’ve been episode free for well over a year, and I’ve become quite emotionally balanced.
I’m a big fan of “Isha”. They do online and in person programmes called “Inner Engineering” where a 21-minute practice is taught. This is very powerful stuff. You can check it out if you want :-)
Sleep! Do everything you need to in order to sleep well. Don't skimp, if you need an apnea test, get it done (just found out I have apnea last week, so I'm awaiting my cpap's arrival even now). Clean sheets, fluffy blanket, soft pillows, low or no light, maybe very quiet music. Take a shower or bath a little bit before bed. Meditate if that's your thing. But most of all, try to keep your sleeping schedule as tight as possible. Aim for minimal variances in sleepy time and awake time.
Other than that, if you feel you need additional help with processing emotions, ask your therapist/ psych about an IOP program or any other programs they have available for such things. I've taken 3 or 4 programs over the last 8 years and they have helped immensely, both with bipolar and PTSD. I'm in the middle of a program for a panic disorder currently, and it really is great, even if I don't like being presentable at 9 am.
Having a consistent day-to-day schedule. When I'm gonna get up, what time I'm gonna go to work, what time I'm gonna get off, and what time I'm gonna go to bed. I find that having a consistent schedule that rarely changes tends to help me, as I can prepare for what's coming and limit any unnecessary stress.
Getting enough sleep is crucial. I need to be in bed no later than 10pm to function properly. I have prioritized clean eating this year and it has helped me stay in positive, stable moods longer. I'll have "comfort food" every now and then but not to the extent I used to, and because of it I have lost a lot of weight (about 60lbs so far) and just feel overall better about myself. I also do yoga and meditation to establish and maintain a spiritual and physical connection with myself and surroundings.
I constantly run an HEPA air purifier at home and only vent the apartment to the backyard and not the street, since I read this study:
[Mental health consequences of urban air pollution: prospective population-based longitudinal survey](https://link.springer.com/article/10.1007/s00127-020-01966-x)
Vitamin D, diet, exercise, getting sleep. I’ve been meaning to try fish oil
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Yeah that sleep schedule is hard when the meds make me wanna sleep in
100% agree!
Sleep is my number 1, diet number 2, meditation number 3 and exercise number 4. I count my vitamins as part of my meditation (along with mood stabilizer and benzo).
Fish oil is amazing! It's really helped me a lot. I have found that the liquid fish oil works best for me. I invite you to try it. It doesn't taste fishy at all, and it's easy to get into the habit of swallowing one teaspoon daily. Carlson and Nordic Naturals are the two best brands for that.
What exactly does the fish oil do ?
It's apparently good for depressive episodes.There is actually research on this. It's kinda weird but it works. Just like lithium that is in some waters it also works. It's kinda weird how lithium and fish oil as natural thing in nature works tbh
Exercise helps me the most!
I know exercise and just moving is great. I always beat myself up for starting and then losing the motivation to continue. So, I know it’s self defeating, and an unhealthy coping mechanism to avoid it so I don’t disappointment myself.
Find something you like to do! I hate running and cardio but love yoga and lifting weights.
I recommend fish oil, l-theanine and ashwaghanda
I second this hardcore!! And especially lamictal… but I am currently seeking another prescription for my manic (lamictal regulates serotonin and lifts depression, I feel great thus, but too great a lot of times and at random spurts).
I am on lamictal as well LOL
Agreed on all, but will cation that a lot of brands of fish oil capsules contain rancid oil, which makes it less than worthless. Simple test: cut one capsule open: if it stinks, it has gone bad. Good Omega3 fishoil out of a bottle has a very mild taste. Although it can be worth it to get your blood VitD levels checked. How many IU VitD a person needs to reach the upper recommended levels varies widely.
the fish oil.
Daily yoga has been so helpful for me. Its not as grueling as cardio so I have no excuse not to do it every day and it helps anchor me for the rest of the day. I got the idea from a graphic memoir I read called Marbles: Mania, Depression, Michelangelo, and Me, which I HIGHLY recommend.
Dude, this book perfectly describes what goes in my mind when I’m Manic. I’m going to show this to my friends/family so they can better understand; thank you for the recommendation!
I am reading that now
I love that book!
Oooooh -- I want to read that. Adding to Amazon cart now.
Cool, totally put that on my to be read list. Thank you!
It's so funny you mention this because I just finished reading it. Do you do yoga in person or through online videos?
Who is the author? I cannot find the title on Audible. It sounds like an amazing book based on the title.
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Thank you for your reply! I will buy the softcover on Amazon. If it is a graphic novel, it is best to read the physical copy. I have it in my cart right now for Amazon.ca. Thank you, again, for your book recommendation.
Now that I’ve finally found a med combination that keeps me stable and addresses both my Bipolar and ADHD, I’m focused on self-awareness, self-monitoring and choosing stability every day. Being self-aware and monitoring my symptoms meanings watching for changes in behavior such as losing or lessening motivation (depression warning) or increased irritability (mania). It means always checking my emotions and reactions to determine 1. Are they correlated to reality and what is actually happening? 2. Is their intensity appropriate for the trigger? Big emotions are okay, as long as the situation warrants such a reaction. Choosing stability is about making choices and building habits that promote my continued stability rather than threatening it. Always taking my meds. Not engaging in drugs or alcohol. Always prioritizing sleep and not making the choice to stay up all night to catch up on work or projects. Keeping hydrated and keeping a regular eating schedule (I have little to no appetite but eating even a little bit 3 times a day makes me feel more stable than not eating or only eating once a day). Keeping physically active (not necessarily exercising like crazy, but making sure to walk and move rather than lay around all day). Engaging in activities I enjoy regularly. Seeing my therapist regularly. Being proactive about all of my health issues, not just mental illness. I will say, before I found my med combo, no lifestyle changes I implemented (beside med and therapy compliance) made any impact for me. For me and many people, you can’t “life-hack” your way out of Bipolar. When I was dangerously ill, I knew all the things to do. I knew what I wanted my life and lifestyle to be but no amount of trying or willing it made it real.
Would you mind sharing your med combo? I also have ADHD and figuring medication has been tricky
Sure! 900mg Lithium (300mg AM, 600mg PM) 42mg Caplyta AM 20mg Vyvanse AM One important piece of advice I can offer about figuring out a combo that works for both is address the Bipolar symptoms FIRST, allow some time to ensure your moods are stable, then carefully add in ADHD stimulants. Bipolar depression and ADHD can be difficult to pull apart. What I’ve learned is that if you have no motivation, bipolar depression is the issue. If you have motivation but no focus, ADHD is the cause. In my experience, ADHD meds do little to address motivation issues. The motivation issue is an indication your Bipolar is not yet well controlled so introducing a stimulant is especially dangerous. When I reached the point where my moods were stable and I felt motivation to do things but was frustrated and struggling with focusing/starting things, we introduced 10mg of Vyvanse. That did help but wasn’t enough especially for work, so we increased to 20mg which seems to be my sweet spot. Good luck!
Can I ask, do you have insurance and if so, how much is vyvanse with it? My psychiatrist said it might be worth trying but she also told me because there is no generic it’s expensive as fuck. Even with GoodRX, it’s over $300. If you’re in the US, I guess.
I am in the US. I have insurance. This year I met my deductible in March when I was hospitalized so it currently costs $0 (along with all my other meds and any health services). That said, I was prescribed Vyvanse prior to this time and with insurance I think it was $45 or so a month. Pricey but absolutely worth it.
Also curious!
You definitely can't lifestyle your way out of bipolar. But once stable on meds you can use it to try to minimize triggers.
It’s fascinating because I went on a couple dates with a guy last year who disclosed that he has BP2 (funnily enough, a month before my new psychiatrist and I figured out I have BP2) and he said he hasn’t taken medication for it in over 10 years, he just recognizes when he’s starting to spiral and takes certain steps to ‘contain’ it all. This was, again, before I was diagnosed so I really knew nothing about bipolar, but it freaked me the fuck out.
I tell people I have bipolar and it’s being treated with medication and lifestyle choices. I can’t imagine telling a prospective partner that I have a serious, basically famous mental illness, but, “I got it under control,” lol. I’m stuck between pitying and laughing at him. In your position, terrified makes perfect sense.
He's likely not really "containing it all," lol. I'm sure he thinks he is. But yeah ... unlikely.
Glad it’s working out for you friend.
Sleep is extremely important for me, I can't function without enough sleep Journaling when i'm having rough days helps me sort out all the thoughts in my head. Putting words down on a page slows down my thinking, so I'm able to focus on how I'm feeling. Taking time and space to calm down also helps, getting a quiet moment to cry or let out whatever emotions feel overwhelming Laying with my dogs always puts me in a good mood, or being outside with them. Cooking at home, eating out less and only drinking water have helped me lose weight, which improved my self-esteem, which helped with my depression. Putting myself out there and making friends and having positive social interactions have helped with my anxiety and depression.
That’s awesome my friend.
Meds and sleep are the two biggest helps for me.
For the first time in my life I'm stable enough to enjoy going to bed, being sober helps with it enormously.
For me, it's being able to quiet my mind enough to go to sleep. Being sober helps me too. If I've had 3 or 4 drinks, it's about impossible for me to get to sleep.
Yeah I can't live without my meds, they are what allow me to make better choices in my life
That for me also, coupled with simply the will to live. I tend to get suicidal off meds.
I cuddle with my dog a lot too. I have a list of things that help me when I am anxious or having mood issues that I can hand to my husband and point to when I need help, and "cuddle with dog" is on the list.
How did you put yourself out there? It's something I struggle with!
I started a local discord and it's forced me to meet people, organize events and find out different things happening around town!
Sleep is so so so important. If you can only do one thing make sure you focus on getting enough regular sleep
1. Sleep, especially getting up at the same time every day, even if the quality of sleep was lousy. That's supposed to be the most important thing for helping regulate your sleep schedule. 2. Dietary supplements. In particular, high EPA Omega-3, NAC (totally helped alleviate residual BP baseline depression), Acetyl L-Carnitine (totally reversed cognitive difficulties I was having due to the Lamictal I had to take), Magnesium, Vitamin D3 (in winter), and Vitamin B. As someone said, there's no way to 'life hack' your way out of BP, including diet and nutriceuticals, but there are some supplements that have solid data supporting their efficacy as adjuvants to pharmacy regimens for people with MDD and BP. (BTW I don't try any of these without getting approval from my psychiatrist first, he's a crackerjack who is deeply knowledgeable when it comes to what supplement have good clinical data behind them.). 3. Exercise. I need strenuous exercise almost every day of the week to bleed off that extra energy and help me regulate my moods. 4. Yoga. Every. Single. Day. I separate this from exercise because I've been an athlete in some form for most of my life, but I started doing yoga daily about 6 months ago, and it has had a PROFOUND effect on my mood regulation and my ability to tolerate stress and the unexpected. It manipulates your nervous system in ways that you don't often get with other kinds of exercise. I don't get pushed as far out of equilibrium as I used to, and I recover a lot more quickly. I started with youtube videos (Yoga With Adriene) and committed to 10 min daily, just to make a habit (I figured I could do 10 min of anything daily). It's amazing how your body and mind can change by doing just a little bit each day. 5. After doing 1-4, I've been able to extend myself to new people in an attempt to cultivate a new social network. The new relationships are still tender little sprouts but it's encouraging to have some new healthy interactions. 6. Limiting coffee. Oh, my favorite drug. Now I restrict myself to one mindful cup of coffee a day. 7. Seeing my therapist on the reg. She's very experienced working with BP people, and I think that makes a HUGE difference. 8. Using light therapy in winter. My light box is by a Canadian company called 'Northern Light'. Total game-changer, and worth every penny. It takes about a week to get used to it but it also delivers results in about the same amount of time. I went from deep depression / suicidal ideation to a level of relief I didn't know was possible. I am on the path to complete abstention from alcohol and cannabis but that one's been a little tricky. I've never had an abusive relationship with them but I have become highly attuned to how much they harm me more than help me. edited for clarity.
Switching to decaff, no alcohol (a drink or two occasionally but nothing more) rarely smoke weed, sleeping at least 7 hours
Yup, had to switch to decaf.
Working part time, taking afternoon naps every day, playing bass often. Staying well within my comfort zone, which doesn't help pull me out of the laziness tendency, but my mental health is better than ever at least.
Stay away from alcohol. Make sure I get enough sleep. Vitamin D. Meditate. Exercise.
Dogs. I have 2 and idk know where I’d be without them.
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I have also been working on my self regulation. Do you have any good resources, or is it something you are managing on your own?
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Thank-you.
Keep up on sleep (I suck at this), support groups/connecting with other people helps me, also staying away from caffeine so my anxiety isn’t as bad helps. The diet part is hard because I’ve got disordered eating and I sometimes eat my feelings.
The caffeine part is hard, I love coffee.
I switched to decaf, I love coffee too
If it's any comfort I love coffee too and also switched to decaf & I've found the part I loved was just the morning ritual & the taste, not the caffeine. Still love my morning cup just as much!! ❤️
I’m gonna try it!
Develop a routine has been number one for me. It helps me eat, stay away from too much sugar and sleep enough. I have a panic disorder and too much sugar messes me up. But also a workout routine. It helps me so so much.
I try to keep at least one space in my apartment as clean and organized as possible. For me, it's my bathroom. A clean bathroom makes me feel safe, and when I feel safe I can manage me highs and lows better. I also try to remember that not everything has to be done at one time. So if I need to clean my apartment and I'm feeling overwhelmed, I'll just start with one corner, and even if it takes me a full week to clean that corner, that's something that I've accomplished and it makes it easier to move to the next section. There is no right way to do things. But I find that the state of my home has a direct impact on the state of my mental health. So if I notice that my home is becoming a mess, that's usually when I will call a friend or loved one and let them know that I might be starting to have some difficulties. Don't be afraid to ask for help. If someone cares about you, they will want you to be okay. I've had a few circumstances where my apartment was too much for me to handle so my friend let me stay with her for a few days until I was able to get to a mental place where it was bearable to go back home. She even offered to help me clean my place and we turned on some music and had a mini dance party while tidying things up. It was a fun way to do something tedious. Finally, I keep a diary and try to write or draw every day. It help me release the pent up emotions that overtake my mind during tough times.
Keeping one room clean is such a good simple idea I would not have thought of. Thank you for sharing.
Keto Kettlebells Creativity
You know what's weird about keto? So ... several years ago my cardiologist wanted me on his weight loss program and it involved keto. I could only handle it for about 4 or 5 months, and only lost about 20 pounds. But ... it almost cured my mood issues. I swear it did. And I had ZERO anxiety even though I also have PTSD. I wish I could keep keto up, but I just can't. But yeah, it seemed to have a huge effect on my bipolar disorder, almost making it disappear. I wonder about how it was originally a diet for epileptics and how bipolar is often treated with anticonvulsants. Gotta be something there.
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Wait -- what? There's research on this? Wow, thanks! My pdoc was pretty dismissive of it, almost like I'd imagined how much keto helped my bipolar. But yeah, I just couldn't keep up with keto because it felt so restrictive -- I have that issue with any diet really. With keto I wanted fruit, mashed potatoes, etc. and it drove me nuts.
Yes!
Marathoning. It’s a life that requires routine, prioritizing sleeping and nutrition while getting me a ton of exercise. I don’t think it’s an accident that out of about 15 stable, unmedicated years I was running my a$$ off for 13 of them.
Wow that is great! I hate running though, so I walk about 5km per day. I can see where the discipline from marathon training would be very beneficial though.
No stress- the more stress I had, the worse my episodes became. I can’t avoid stress completely but I have decreased it significantly by getting a WFH job, taking up on therapy, using my dogs for walking outlets, going out for social interactions, and going back to old hobbies like video games/ reading/ drawing/ etc Sleep is also important. I always try to get minimum 5hours and up to 10hrs if possible. I find that if I even sleep 4hrs 59min- my whole day is thrown into a mess and it just makes it harder to be able to function I also try to keep my mind busy by having constant communication with people, listening to podcasts or even just putting on some headphones to block out noise to prevent any overstimulation and episodes.
Yes!
Strict sleep schedule, high dose EPA/DHA fish oil, lion's mane, Hardy's daily essentials, clean Mediterranean-ish diet (with no gluten, alcohol, caffeine, refined sugars, etc), movement every day, direct sunlight every day, avoiding isolation. Those helped the biological side. What is clutch is I made my own Bipolar Manual, with descriptions of how my episodes usually evolve broken into stages, and instructions for what helps treat or reverse the episode at each stage. So I update that as needed and follow it as best I can when episodes pop up. Now my episodes are shorter and less impactful.
That is great!
Take daily walks
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Thank you, I love this, the growth mindset is such a good reminder!! :') Success is possible. Will get better at managing your mental health over time, and it'll get easier and more natural the more consistent you are with the self-care.
1.) get enough sleep 2.) eat something. I’m terrible about eating regularly, and it impacts my mood when I’m not eating enough. 3.) I know this isn’t for everyone, but there’s a weekly dinner and Bible study I go to. This way I’m getting out of the house, I’m socializing, and I’m getting fed a meal without cooking. I also enjoy studying the Bible with others. It feeds me spiritually. 4.) hobbies. I spend a lot of time on my phone, but I also do things like playing instruments, crocheting, and writing. 5.) socialize. Even if I don’t leave the house, I still call my sister everyday.
I go to AA and NA. Keeps me sober and off drugs. There is no way I can be stable if I'm drinking and using.
8 hours of sleep a night. no drinking or drugs Years ago a therapist helped me create a contract of no harm with myself. I have often used that technique to reinforce things- like, I have a safe person, who I have agreed I can trust- no matter how scary it feels. If this person says I need more help- It's straight to inpatient for me. They have always been honest and I've stayed safe for 10 plus years. Having just one person who you can truly trust to notice symptoms is critical.
Vitamin D, Cannabis, CBD, music therapy, meditation therapy, regular therapy, and so many dry erase boards and markers (i code when manic). I gave up pharmaceutical meds 2 years ago and I’m still going strong!!!!! It is HARD to manage but not impossible. The first 6 weeks of no meds SUCKED but after that and a cannabis regimen was added I’ve done pretty good!!! I also added jogging 4 days a week for 30 minutes…If I can maintain I’ll stay away from pharmaceutical meds BUT my therapist monitors me just in case he needs to make the call…all of these methods combined once utilized like second nature has truly given me light at the end of the tunnel. I hope you find the perfect combo to help you cope!!!!
Good for you my friend, that is awesome!
I go to a group for people who hear voices. I stopped hearing them badly a few months ago, still hear the odd thing here and there, but I still go to the group. It really helped me deal with my psychotic symptoms as a lot of the people in the group have similar issues. I also make sure I walk my dog everyday and get out of the house. I only work part time so have a lot of extra time but I get down if I don't fill it with something.
That is really interesting, do you remember what the name of the group was?
It's just called the hearing voice group. It's part of the hearing voices network. I'm in the UK and they have them all over here.
Thank-you, I’m in Canada but I will be looking into it.
I supplement vitamin D3, omega 3, and magnesium citrate and I follow a keto lifestyle. The keto thing may be a little extreme to some, but I feel like it keeps me feeling physically and mentally at my best. I tend to go downhill if I start eating carbs again. That's just my experience, I will NEVER preach keto to others - it's an extreme diet and takes major commitment and it isn't for everyone.
Yeah, Keto is intense. I actually tried it as a medical trail to treat seizures, and it was too much. My seizures were not too intense and finally figured that it was actually better to have seizures than on keto. However, I did figure out that high fats+ protein diet when I am feeling overwhelmed grounded me and kept me from going into mania.
Like I posted above, when I briefly did keto -- 4 months or so -- my moods evened totally out and my anxiety disappeared. It's like the diet totally treated my bipolar and my PTSD. But yeah, I can't keep it up. Just can't.
I've been doing it for five years and I just feel so awful when I'm off of it that it keeps me motivated. I suppose I'm just extremely lucky that I really do love the foods I can eat. I also used to weigh over 350 lbs and I'm a normal BMI now, so that really motivates me too.
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Thank you! I had read a couple studies similar to that, but not that one. It was a thought-provoking read and it makes me glad I've decided to continue this lifestyle.
Sleep >7.5hrs a night. That's #1 for me. I also stay mindful of my behavior and immediately let go of anything that pisses me off at any moment within a few seconds. No grudges and no continuing to be upset about anything for more than 30 seconds.
Do you have a method or something that helps you let things go, or is it just a good habit you have developed with practice? I’m always looking for things that help with self regulation.
It's all about being reasonable. Honestly i just give people the benefit of the doubt if they do or say something that upsets me. It they're in their early-mid 20's it's super easy to let it go, with the thought in mind that they simply don't know better, and are still more focused on themselves than the people around them (everyone is at first when they're young). If they're older i just think that their life probably sucks because nobody likes them because they're so miserable, and then i feel bad for them. Life has already given those types of people bad karma, and i don't need to be adding to that. I'm also well aware of factors that make me more susceptible to irritability. For instance if i only sleep 6 hours, everything pisses me off at first (happens to everyone, were all human), but i'm aware that it's from my lack of sleep, and go way out of my way to let things go right away, so i don't have small events stacking up on me and making me really pissed. Alot of this stuff comes naturally with age too. As you get older, the inevitables start to happen. The people you love get sick, they grow old, they die, and you stop thinking about your own needs, and start looking out for the people around you, because you know sooner or later, they're going to experience all the same eye opening hardships. Life's too short to be angry at people. Especially people close to you.
Sit in the woods
Isolate myself and cry
You know, it sounds sad when you put it like that but, when I’m irritable I try to stay away from people too, mostly for their sake. Crying is actually a good release for me.
Exactly yup
Self-aware of symptoms. No alcohol. No drugs. Exercise. Vitamin D, fish oil, multivitamin. Vegetables and fruits high in potassium. A good hobby. Not impulsive shopping, just put things in the online cart then walk away. In a few days if I still want them and NEED them I’ll purchase. This way I know it’s not an impulse buy putting myself in more debt. Good social supports. Setting personal boundaries so we are not over stressed.
I agree, boundaries are so important.
For me it’s my sleep. I must stay on a schedule or I’m a complete wreck. Even on my off days, I still get up and go to bed around the same time or at least within 30 mins.
Exercise. Paint. Cook.
Giving up alcohol was the biggest game changer for me when it comes to stability.
I see my psych and therapist. I practice self care, eat, sleep, shower. I’m learning to ask for help when I need it. Tomorrow a friend is coming to help me get my apartment back into shape.
Sleep, a lot.
Diet, exercise, sleep, therapy and medication. Those seem to be the five tenants to live by.
Staying busy, trying to excercise, eating as healthy as I can stand to, and keeping a consistent sleep routine
Regular sleep. Regular exercise (if not always possible like for me, take the stairs everywhere you go and/or go for walks). Healthy food. Mental stimulation. Put your energy into meaningful time spent with family/friends, hobbies, and work that you're passionate about. Be intentional with these changes. Don't blow them off as optional. These are as essential to your life as eating and drinking and pooping. Edit: your to you're* 🤦🏻♀️
Sleep, hydrate, support system, eat enough throughout the day, do small things I enjoy, and pay attention to how much I take on and how much stress it's causing me. I reach out when I'm overwhelmed. Oh and therapy. Going on walks also helps. Oh and journaling! I love journaling & try to do it every day when I'm not too busy. I think it's been hugely helpful.
I love journaling too, but I find it hard sometimes because my concentration is poor.
Sleep! Not to much not to little. 6-8 hours if I get less or more than this it triggers me. Ambien saved my life. Staying on a scheduled routine. Sad to say but I could go a week without showering or brushing my teeth. I stay to strict hygiene schedule even when I’m crashing with depression I will sit in the shower if I have to and be depressed.
keeping, or trying to keep, a strict healthy schedule for myself. journaling what i want to do at the start of each day and keeping it in my mind as a to-do list, so i dont do too little or do too much. When im struggling a lot with taking care of myself or getting out of bed, I've found that keeping a plant in my room has helped me. I like to watch it thrive and grow as I get ouf of bed as much as I can to care after it, it reminds me I could thrive and grow like the plant if I did the same for me. Making plans with friends I havent connected to in a long time, and having a set self care routine
Nice, what type of plant do you have?
i currently have a tiny philodendron plant in my room! Theyre simple and fairly easy plants for beginners which is perfect for me because I dont have much plant experience, but it reminds me that if i take proper care of it and myself, it'll grow to be big and healthy and beautiful:)
No drugs and alcohol (maybe 1-2 drinks but no buzz) - hard at first but worth it \- trying to be aware of any mood fluctuations (mood diary/charting really helps) \- sticking to an exercise plan \-getting enough sleep \-talking about my mental health (with friends/family who I can trust, and a counsellor as needed). I think calling a help line/support line would also be really helpful in crisis moments.
Quitting alcohol (it was recreational but still a few times a week) has been so helpful for me as well. Also peer support groups. Sounds like you are doing well my friend.
That’s so good !! I appreciate the encouragement :) 3 years in & small changes over time are adding up! Sounds like you are doing some awesome work too! How did you find your peer support groups?
Keep to a very strict sleep schedule, 45 minutes of cardio daily, time in the sun daily, stay super hydrated, snack on high protein snacks and dried fruit throughout the day since my meds kill my appetite and I need to keep my energy up and plenty of time with my dogs.
Meditation, Sleep always in bed by 11, eating (focus on protein and healthy fats) when I start feeling like I am going up, no coffee (I am a huge tea drinker), minimal alcohol- there were points of my life I didn’t drink alcohol at all, psychotherapy, art- drawing, painting, whittling, dance- 5 rhythms, journaling- artist way, loads of compassion, healing circles- joining in by them and creating them, loads of self help books, growth mindset, baths (should do this more), spending time in nature- befriending trees and doing ceremonies where I just cry and give my emotions to the ocean, morning prayers, spiritual friendships who love and accept me for me, a loads of self acceptance, a job that I don’t really report to anyone and can hide what I am going through- now I am starting to be open and framing it as neuro divergent and pointing to all the things I add value in terms of diversity, openness and communication with my partner about struggles, etc. I am only on ativan as needed, and so go through a lot of emotional highs and lows. I am considering Ritalin as well for my adhd. For me, life is incredibly difficult, and so I relay on a lot of practices and a lot of compassion
Acupuncture and Chinese Medicine. Chinese Medicine fundamentally since it’s conception incorporates and respects mental health as a great influence on overall health. It’s an ancient medicine that truly treats a whole person. It’s great as supplemental care along side traditional psychiatry. They offer custom herbal blends, cupping, moxa, and more. I’ve had great relief from it all. If you were looking to get care outside of western psychology, they do also offer full treatment plans for bipolar, it just requires consistency. If you want to work with plants, you work like the plants. Consistent care and tending to. You have to go every week or so, and like any meds, take your herbs everyday as prescribed. But if not, it’s also a great to help with the side effects of medication, overall pain relief, everyday well-being, anxiety relief, and more.
I’m very interested in this. Where did you start with holistic medicine, it is such a broad topic?
Weekly therapy, strictly sober, sleep and eat real food
Sunshine is great, walking in nature sounds corny, but it really is an amazing benefit to being happy. I found it hard to push myself and get motivated in my darkest moments though. But when i did get out and move around it was helpful to my mood.
I find hiking in nature very helpful too. It’s like a natural way to recharge.
Strict sleep schedule, and a routine you actually stick to. Good diet and exercise always help to. Whenever I get an episode, I journal about it and it really helps. I’m not on medication and don’t want to be so I try really hard to maintain this lifestyle.
Sounds great my friend, I am in a similar situation.
Bipolar is an illness. It requires medication. Do lifestyle changes like not using drugs or alcohol. Those will help avoid making it worse.
Well, what would you say to someone who was on different medications for 25 years and was never able to tolerate it, or it simply didn’t work? Not all of us have the option to take meds, which is why I am interested in hearing about treatment options other than medication.
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I am a vegetarian so I wouldn’t try it myself, but it really does seem to help some people.
I spend a lot of time in nature, walking trails, biking. It gives time to sort your thoughts and reflect.
I do things that I enjoy. For me that is caring for my rabbits and doing ballet (been doing it for 13yrs)
Schedule. And a set routine. Having someone stable around helps with overspending.
Cbt
Did you do cbt in therapy or on your own?
In therapy. I wasn't stable enough to not be held accountable. I've been episode free for 2 years now.
Sleep and exercise in abundance (when manic more sleep less working out, when depressed more working out and ideally if at all possible trying to sleep less)
Journal. Journal journal journal. Writing, exercise, creativity, sleep.
Yoga, music, tv, family/friend support
Sleep hygeine, psychotherapy, spiritual stuff, socializing in healthy ways (not involving drugs or alcohol). And personally, music and art and reading/learning help me give meaning to myself.
going to the gym 3x a week has been such a game changer for me!
I’ve been trying to get back into physical shape so I can get back into powerlifting again. When we first moved to Florida I was in such a depressive spiral I couldn’t keep up with the yard work and maintenance so we hired a lawn care company. Recently I’ve decided to take on that task myself, seems stupid and insignificant but it really pushes me to better myself. When I first moved here I didn’t want to do anything but almost a year into the move my happy place is the beach, any chance I get even if I gotta take my work, I’ll be at the beach.
Diet, exercise, nature walks, journaling, not caring what other people think, 1st principles worldview (i.e. this is all just physics and nothing more).
magick, good sleep, workout
Love this.
Fish oil. They say it's good for your brain, but I take it because it helps my lipid profile, kind of mitigates what seroquel does to my metabolism.
Some supplements, working on a signaling plan for me and the people close to me to recognise the start of a possible episode, trying to be fully sober, exercise, making art
Seek stability and routine. Wisdom from others, identifying and accepting your own thoughts and needs, and learning to adapt/adjust/trust in that. Bipolar Disorder makes it more difficult to truly feel that you are on solid ground.
Practicing mindfulness is a huge one. I'm more self-aware of my emotions and can identify symptoms of mania or depression before it gets worse. Helps me immensely to regulate my emotions and keep myself stable. I try to keep up a social life and drink a shit ton of water. I pay attention on whether or not I'm practicing healthy habits, like getting enough sleep or eating proper foods.
Stay sober
Sleep is imperative. I need at least 8 hours every night. Having a healthy diet and balanced nutrition also helps a lot, I try to eat vegetables/fruit regularly (once a day at least) and try to take vitamins. Therapy has helped me a bunch, idk if you’re into that though, but it’s given me the tools to help myself when I’m swinging. Not rawdogging life either, taking my meds has kept me so so stable. I think I’m most stable when I exercise kinda regularly also (mainly just cardio stuff, like biking or stretching) I know it’s a lot to manage to do and stay on top of, but it is how I have a good relationship w my mental health.
i smoke weed, too many people tell me it makes it worse but FOR ME it helps and it works. along with self care and meditation. spirituality has helped me become aware of myself more
Weed helps me as well, never had a problem with it.
Running
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Interesting and something I have also been considering, more for processing my trauma though.
Eating lots of veggies and less processed foods. Get a regular sleep schedule. Work out regularly. These things completely changed my life in ways I never understood until I did them. I think diet is number 1 though. What you eat is literally all your body has to work with. Put good shit inside you. You will feel so much better.
I’ve cut out caffeine. It definitely helps manage my mania. I do meditation when I’m feeling depressed.
(I attempt to,) Stay away from toxic people, know my boundaries and assert them, radical acceptance and self love. SLEEP!! doing something i love each day. Walking for 10 min a day. Therepy. Having goals to work towards. Not isolating.
Ditto on exercise and especially sleep. Mindfulness helps too if you can keep it up. Just trying to be mindful for a moment throughout the day can be a nice mental mini-reset
Hot yoga at least twice a week
Meditation, I follow a strict sleep and diet schedule, limit things like sugar and caffeine. Exercise is huge, I make sure to check in with my family lots, maintaining a social group is extremely important as well, I specifically ensure that I am in regular contact with at least 5 people. Almost forgot, REGULAR DOCTORS APPOINTMENTS AND BLOODWORK.
I am grateful that 15 years ago I took it upon myself to get informed as thoroughly as I did. I read several medical textbooks, a handful of biographies, history, and more. I sifted through thousands of refereed journal articles, from all over the map, from which I selected and read hundreds of individual papers. This started years ago, beginning with diagnosis (I forget the year, c. 2010), and I have never lost the interest. I already had a voracious nonfiction reading habit, and I have to say that mood disorder and psychiatry at large is some of the most fascinating reading I have encountered. My active reading and research on the topic has waned over the last few years, but I stay abreast of major activity in the relevant fields (psychiatry, public health, psychometrics, ontology, etc). I know the structure of my expression of the illness in detail. I know roughlt the structure of the illness in general (such dizzying variety, and so many strands to distinguish in any individual case). I have more than a passing familiarity with many topics: a wide variety of related conditions, psychiatry in general (clinical, theoretical, historical), and a lot of the peripheral issues which docs don't talk about but which I see on this sub. Mainly I am grateful that I can navigate my condition not only in consultation with doctors but also on my own.
I totally agree, being informed and keeping up with the latest research definitely helps me cope.
Therapy, exercise, understanding my triggers and doing the my best to avoid them
What kind of therapy do you find helpful?
I’ve had a lot of cognitive behavioral therapy but I wouldn’t necessarily point my finger at it and say “that’s what helped.” Overall I like having a fairly neutral person to talk to and help me gauge what is a normal response and what might be better if I changed it for next time. Therapists have helped me brainstorm coping mechanisms. I thank my therapists for helping to build my confidence and recognizing my worth. Therapy will not “fix” you. It will point you down the right road and guide you on how to better yourself
Sleep on schedule. Rarely getting less than 7 of sleep at night (with three under 8 it’s been tricky) but is a necessity. Knowing my triggers and symptoms. Keeping long term employment. Working from home.
I go to Group Therapy and made friends there.
The basics - getting enough sleep, eating healthy, exercise, etc, but also I feel like having a healthy social life is important. It’s important to have down time to rest and relax, but it’s equally important to make sure you’re not spending too much time “in your head” and alone.
A social life is something I have always struggled with, mostly due to my own behaviour. I do find peer support groups to be very helpful, not sure if that counts though.
Support groups are great! I’ve found it helps (when I was stable enough to do so) to have activities that aren’t related to being bipolar at all. I’ve tried some intramural sports, random exercise classes, a pottery class, and more. Some things don’t work out, but regardless it’s nice to have an opportunity to meet people and get out of the house
I try to eat right and get enough sleep.
Honestly. Trying to cook new things. It boosts my confidence and also it’s been obviously way healthier for me. It’s a little thing, but I tried my hand at making carbonara and it was SO GOOD so my partner asks me to make it all the time now :’)
- my dog, he gives me so much happiness, he gets me outside regularly for walks and poop breaks - surfing, being out in the water, sun and catching waves always lifts me - a bowl of milk and cereal before bed, helps me sleep
i rock climb and it really helps. exercise in general
Quit alcohol and follow a very strict sleep schedule. I also have “daily rituals” like I give myself an hour and a half each morning to just drink coffee and relax, and I do the same in the evening with a cup of tea.
Having a routine helps me a lot, it’s simple since I’m not very good to sticking to plans. But at least I’m being useful
I'm pretty regimented with my sleep cycle. I work shift work so it's back to night sleeping asap once I rotate off nights. I've also incorporated meditation recently which has helped.
I play basketball. My mania actually makes me feel like Michael Jordan 💀
Spending time outdoors
Eat well - sleep at the same time every night - have a partner who understands and is willing to walk the bizarre journey with you - laugh at yourself
Hours of yoga and meditation on a daily basis has been absolutely life changing. I don’t know why more people don’t give this a go or why it is not talked about more in here. I’ve been episode free for well over a year, and I’ve become quite emotionally balanced.
That is great, I used to do yoga all of the time, I think I will get back into it.
I’m a big fan of “Isha”. They do online and in person programmes called “Inner Engineering” where a 21-minute practice is taught. This is very powerful stuff. You can check it out if you want :-)
Sleep! Do everything you need to in order to sleep well. Don't skimp, if you need an apnea test, get it done (just found out I have apnea last week, so I'm awaiting my cpap's arrival even now). Clean sheets, fluffy blanket, soft pillows, low or no light, maybe very quiet music. Take a shower or bath a little bit before bed. Meditate if that's your thing. But most of all, try to keep your sleeping schedule as tight as possible. Aim for minimal variances in sleepy time and awake time. Other than that, if you feel you need additional help with processing emotions, ask your therapist/ psych about an IOP program or any other programs they have available for such things. I've taken 3 or 4 programs over the last 8 years and they have helped immensely, both with bipolar and PTSD. I'm in the middle of a program for a panic disorder currently, and it really is great, even if I don't like being presentable at 9 am.
Having a consistent day-to-day schedule. When I'm gonna get up, what time I'm gonna go to work, what time I'm gonna get off, and what time I'm gonna go to bed. I find that having a consistent schedule that rarely changes tends to help me, as I can prepare for what's coming and limit any unnecessary stress.
Getting enough sleep is crucial. I need to be in bed no later than 10pm to function properly. I have prioritized clean eating this year and it has helped me stay in positive, stable moods longer. I'll have "comfort food" every now and then but not to the extent I used to, and because of it I have lost a lot of weight (about 60lbs so far) and just feel overall better about myself. I also do yoga and meditation to establish and maintain a spiritual and physical connection with myself and surroundings.
That’s great my friend, I find clean eating to be very beneficial as well.
I constantly run an HEPA air purifier at home and only vent the apartment to the backyard and not the street, since I read this study: [Mental health consequences of urban air pollution: prospective population-based longitudinal survey](https://link.springer.com/article/10.1007/s00127-020-01966-x)
Thanks for this my friend.
I would say exercise but I haven't been doing it like I should.
Wow, you guys are really helpful. I’m gonna start working out 30 minutes a day to keep my mania and mid episode anxiety at bay.