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Bipolar - Self Care - Self Management - Coping Strategies

The First Knob of the Tuning Knobs

This list was made by myself, for myself. I feel I needed to beef up my self care skills, in order to reduce symptoms or severity of symptoms, so that my expectations of what I can do in a day, can increase.

  • Accept the diagnosis - denial will get you nowhere you want to go.
    However it is normal to spend some time in denial.
    (For instance, I spent 16 months in denial, 7 of those months treated even)

  • Monitor moods on a daily basis to catch any early changes in mood pattern.

  • Develop a sleep routine. Going to bed and getting up at the same time each day is critical to Bipolar self care.

  • Take you meds! I know, I know - I have lapsed before too, but it really is better on them

  • Get regular exercise (high, this calms you down & low, this keeps you from being stuck)

  • Eat a well balanced diet at regular intervals.

  • Know your triggers. Know your early warning signs.

  • Deal with grief issues associated with the loss of self or role in life, or creativity and energy associated with manic states.

  • Have a goal, a dream, a hobby
    ("If you don't know where your going you might wind up someplace else")

  • Anticipate the future. Plan for the future. This is critical for those suicidal moments.

  • Have someone to call, email or chat with (have friends)

  • Do not act on anything immediately - slow that down, sleep on it, maybe a couple of days

  • Drinkin and Druggin - Don't do it

  • Be a "good girl (boy)" and when you lapse, return to being a "good girl (boy)"

  • Avoid stress. Personally, I am allergic to it.

    To mitigate a high (calm down) you have to be motivated:

  • Move slow, talk slow, think slow
  • Do not chase the high (go to sleep)
  • Don't get all excited about ideas (keep a lid on it)
  • Cut out stimulents and stimulation
  • Listen to others (family, friends, doctor)
  • Don't go shopping
  • Conversations are 2-way. Make sure you pause to listen to whom you are talking too.
  • Impulsive/Reckless Behavior - Don't do it - The tough thing here is to be aware these are whacked brain chemicals are driving you. Be very careful!

    • To mitigate a down you have to be motivated (cause you have none):

  • Turn all your lights on in the darkness of winter (forget the electric bill) Do things that make you smile:

  • Baby animal videos (always make me smile)
  • Dairy Queen Blizzards (always make me smile)
  • Get highlights in my hair (always makes me smile)

  • Suicide - Don't do it, your brain chemicals are whacked - Don't listen to them!
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    Recommended Reading - Must Reads For Bipolar's and Their Families

    Cognitive-Behavioral Therapy for Bipolar Disorder, Second Edition
    Absolutely the best description of Bipolar Disorder I have read anywhere. An excellent read for giving your mind a chance to over come mood.

    The Bipolar Workbook: Tools for Controlling Your Mood Swings
    By the same author as Cognitive-Behavioral Therapy. This is the CBT workbook I have needed from the beginning. Truly non-pharmaceutical Mind over Mood stuff - that works.

    An Unquiet Mind: A Memoir of Moods and Madness
    An easy, quick read that both the person with Bipolar will recognize themself in, and their loved ones will recognize what Bipolar Disorder is. Kay Jamison both has Bipolar Disorder, and is a Psychiatrist. If you read no other book - read this one.

    Wellness Recovery Action Plan
    Wellness Recovery Action Plan WRAP - the most self empowering recovery method I have run across anywhere.

    My name is Linda. I welcome your feedback.
    However, please be gentle and speak softly.
    Ordinary real life rocks my mood, and I really don't need Internet email, to set off a mood episode in motion - you know what I mean?
    I look forward to hearing from you, and if I can be of help in any way, I sure will try.

    Disclaimer

    The intention of this site is to provide understanding, information, and commentary. The diagnosis and treatment of Bipolar Disorder requires trained medical professionals. The author of this site is NOT a trained medical professional and cannot give professional advice, diagnose, prescribe, or in any way treat Bipolar Disorder. The information here should NOT be used as a substitute for seeking professional care for the diagnosis and treatment of any medical/psychiatric disorder. If you feel you are ill or know someone who may be, seek medical attention as soon as possible.

    © Copyright 2003 Linda Fisher™

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