Managing bipolar disorder can mean facing sudden, intense anger, but with the right tools and support, it’s achievable.
Navigating bipolar disorder means handling anger that’s more like a roller coaster than a flat road — it can quickly go from a minor annoyance to an all-consuming fury. This volatility can disrupt both the individual experiencing it and their relationships, making life challenging for everyone involved.
The unpredictable nature of bipolar anger, causing reactions that can seem disproportionate to the situation, poses significant challenges. It can affect one’s interactions, work life, and self-worth.
Living with bipolar disorder requires developing strategies to manage anger effectively. This is crucial for improving the quality of life of those affected and easing the strain on their support networks, including family, friends, and caregivers. Gaining insight into the patterns and triggers of bipolar anger is a key step in addressing it effectively.
Check out these 7 practical tips for handling bipolar anger, designed to help you steer back to a calmer, more even-keeled life.
1. Question Yourself
When you find yourself teetering on the brink of anger or rage, it’s crucial to pause and introspect with a few pertinent questions. Begin by asking yourself: Is this the path I truly wish to take? Do I genuinely desire to engage in this potentially explosive conversation at this very moment? “Answering ‘no’ could buy you a few precious seconds to consider your next move,” says Roy Perlis, MD, director of the Center for Quantitative Health at Massachusetts General Hospital and professor of psychiatry at Harvard Medical School.
This technique of self-inquiry is equally applicable in situations involving the potential sending of angry emails. Ask yourself: Do I really want to send this? Remember, once you’ve hit send, you can’t undo it.
2. Get Consistent Sleep
According to Mayo Clinic, maintaining a consistent, scheduled sleep pattern with the same sleep-wake schedule daily is vital. Aim to get 7 to 9 hours of sleep every night at around the same time. Getting enough sleep will help with rage management because you’ll already be calmer, making flare-ups less likely. For those with irregular work hours, it’s essential to be aware that fluctuating sleep patterns may increase the risk of triggering bipolar episodes.
Maintaining a consistent sleep schedule and creating a sleep-conducive environment is essential for enhancing sleep quality, which can positively affect mood and help manage irritability and anger. This includes ensuring a quiet, dark, cool bedroom, comfortable mattress, and pillows. Additionally, it’s recommended to avoid stimulants like caffeine and electronics before bedtime, as they can disrupt sleep.
Relaxation techniques such as deep breathing, meditation, or gentle stretching before bed can further promote better sleep quality. Remember, good sleep isn’t just about quantity but also quality. These extra steps can help ensure that your sleep is truly restorative, equipping you with a calmer mindset to handle potential stressors more effectively.
3. Identify and Monitor Behavioral Patterns
If you’re prone to anger outbursts, recognizing the physical signs — such as an adrenaline surge, a racing heart, or flushed skin — can be a warning signal. “For some people, this feels like a panic attack, a rush of adrenaline, heart pounding, skin flushed,” says Dr. Perlis.
Perlis advises having a strategy ready for when these feelings arise and sticking to it. The National Institute of Mental Health suggests keeping a “life chart” to help track your mood swings, including potential rage attacks. Keeping a journal also helps notice patterns, such as specific times or situations that may provoke anger.
This self-awareness can be beneficial when discussing treatment with your doctor, as it provides insight into how effectively your medications or other management strategies are working. Adding to this, mindfulness techniques and setting up a support system to alert you when patterns emerge can further assist in effectively managing these intense emotions
4. Step Outside
Stepping away from a heated moment is a smart move when managing intense emotions. This tactic is especially helpful for parents or pet owners who need to de-escalate a situation quickly. If you find yourself getting angry at work, where you might not have the option to step outside, find a quiet space like a restroom or break room to catch your breath and gather your thoughts.
This shift in environment can act as a mental reset, allowing you to cool down and prevent your anger from spiraling out of control. Additionally, practicing calming techniques such as focused breathing or visualization in this new space can further aid in regaining composure and avoiding a full-blown anger episode.
5. Relaxation Strategies Can Calm Rage Before It Strikes
Cleveland Clinic recommends relaxation techniques not just as a preventive measure against rage attacks but also as a tool for post-conflict resolution to avoid dwelling on past issues (rumination). These techniques serve as a mental first aid kit, helping to bring your nervous system back to a state of balance.
Meditation can guide you towards a calmer state of mind, while yoga can combine the benefits of physical postures and breath control to alleviate stress. Deep breathing exercises are especially effective in slowing down the heart rate and reducing the intensity of anger.
Calming music can also provide an auditory escape, helping shift your focus away from anger-inducing thoughts. Activities like reading a book, taking a long bath, or engaging in a hobby can also serve as therapeutic outlets. The key is to find what resonates with you and incorporate it into your routine. Building these practices into daily life can provide immediate relief in moments of anger and contribute to long-term emotional resilience.
6. Take Care of Your Body
Physical activities like swimming or dancing are not just outlets for pent-up energy; they can also be practical tools for diffusing anxiety and anger while boosting overall health. Instead of letting anger escalate, redirecting that energy into exercise like a brisk walk or run can provide a healthy distraction and a way to cool down emotionally. However, it’s important to note that too much of a good thing can have drawbacks. While more research is needed, some studies have hinted that, while high-intensity workouts are generally beneficial, they could be correlated with mania for some.
Andrea Paquette, a speaker and bpHope blogger, offers a gentle alternative to managing anger. She advocates for relaxing stretches, sharing that she takes time to stretch on a yoga mat, incorporating deep breathing to enhance relaxation. “I’ll lay on the yoga mat and take just 15 minutes to pull my body in all directions while practicing deep breathing,” she writes.
This combination of stretching and breathing not only helps release physical tension but also calms the mind, addressing the physical and emotional components of anger.
7. Remain Connected to Your Support System
Positive interactions with others can make a big difference in managing the intense emotions associated with bipolar anger. bpHope blogger Jess Melancholia emphasizes the value of support in her journey. “Having my friends and family stick by my side gives me hope to manage whatever happens.” The presence of these loved ones not only gives her strength but also a compelling reason to navigate the challenges of bipolar disorder with hope.
Research published in BMC Psychiatry in 2023 echoes this sentiment, revealing that adults with bipolar disorder who have more social support have “better psychological health” overall.
This underscores the importance of not going it alone and keeping the dialogue open with those around you, even if it means occasionally saying sorry for moments when anger gets the best of you. While sometimes difficult, these apologies are integral in maintaining and strengthening those critical support systems.
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UPDATED: Originally posted on November 6, 2017