After years of trial and error, these tools helped me manage bipolar disorder with more stability, confidence, and hope.
After years of struggling, I finally found a way forward.
For years, I worked in finance and economics across Europe and Asia, living a life ruled by deadlines, airports, and high performance. Then, at age 34, I had my first major manic episode.
I didn’t recognize it at first. I thought I could outsmart it, manage it, and push through. I tried to handle the bipolar symptoms on my own, without long-term medication. But over and over again, I stumbled. I ended up in the hospital multiple times.
Today, I’m on a different path. With the right medications, strategies, and support, I’m finally finding some peace. I now work as a peer counselor in a mental health facility — the same place where I was once a patient twice.
That full-circle experience has given my journey new meaning. Along the way, I’ve discovered tools that have helped me feel more stable and empowered. These are the ones that made the biggest difference for me.
Using Genetic Testing to Make Medication Less of a Guessing Game
One of the hardest parts of bipolar treatment is finding the right medication. I’ve heard it can take an average of seven years, and I didn’t want to spend that much time in trial-and-error mode.
Eventually, I took the GeneSight test. It’s a pharmacogenomic test, sometimes called genetic medication matching, that looks at how your genes may influence how you metabolize certain psychiatric medications.
It doesn’t solve everything. Psychiatrists are quick to point out that it can’t predict how your neurotransmitters will respond to a drug. Still, it gave me a more personalized starting point and helped open up a meaningful dialogue between my healthcare provider and me.
GeneSight accepts insurance and even has income-based accommodations. Getting that test felt like I was taking control of my recovery. If I had done it sooner, I might have avoided some of the medications that didn’t work and the resulting frustration.
Writing My Recovery Story Changed How I See Myself
During my most unstable periods, I became deeply withdrawn. My mania and psychosis had led to some very difficult public interactions, and I was carrying a lot of shame and guilt. For a while, I barely left the house.
But following the pandemic, something changed in me. I realized I was tired of hiding. I began embracing what I now call “radical transparency.” I started writing my recovery story and sharing it with others. At first, it was terrifying. But then something surprising happened: The more I opened up, the more people opened up to me.
Writing gave me a way to reframe my experience. What I used to see as a weakness — vulnerability — started to feel like a strength. Even just practicing a 30-second version of my story helped. I found that others were often relieved to talk about their own struggles in return. That kind of connection has helped me heal more than I ever expected.
The Quiet Power of a Medical ID Bracelet
This suggestion might sound small, but it’s been huge for me.
When I’m manic, I stop listening to just about everyone — except for one trusted friend who is also my healthcare proxy. She has a calm, steady presence and can usually reach me when no one else can. The medical alert bracelet was her idea.
I found one on Amazon for under $30. It’s simple, discreet, and has the medical alert symbol on the front. On the back, it lists my name, my diagnosis, and her contact information. Some people choose not to list their diagnosis for privacy, but for me, including it felt important. I don’t wear it every day, but when I feel myself slipping into an unstable state, I put it on.
RELATED: How I Prepare for Bipolar Mania Before It Happens
This bracelet has made a big difference during emergency situations. It helps first responders and police understand that I may not be thinking clearly. It also ensures they know who to call. It’s a simple tool that helps me feel just a little safer and supported.
Why I Use the Young Mania Rating Scale (YMRS)
A great tracking tool I’ve found is the Young Mania Rating Scale, or YMRS. It’s an 11-question self-assessment tool often used by professionals, but it’s also helpful for personal use. A score of 12 or higher can signal mania that needs attention, though higher scores (20 to 25-plus) are usually considered more severe.
My sibling and I use it as a dialogue tool. He’ll ask, “Where are you today on the scale?” That simple question gives me space to slow down, reflect, and check in with how I’m really doing. Over time, I’ve learned what my baseline feels like — and how quickly I can drift from it.
It’s become a reliable way to catch small shifts before they turn into something bigger. If I notice my score creeping up, I contact my doctor and may take emergency medication I’ve discussed in advance. This practice has helped me stay ahead of episodes — and avoid unnecessary hospitalizations.
How My WRAP Plan Became My Voice
WRAP stands for Wellness Recovery Action Plan. Created by Mary Ellen Copeland, PhD, it’s a framework that helps you map out what wellness looks like for you — and what to do when things start going off track. It’s widely used in peer support and recovery programs, so I knew I was tapping into a trusted, recognized approach.
My WRAP includes
It also outlines who to contact, which meds I prefer, and how I’d like to be treated when I’m not able to make those decisions myself. I even designed one version around my “energy zones” and YMRS scores.
Most importantly, I filed a copy with the hospital. That way, if I’m admitted again, my care team already knows what I need and who to call. My WRAP plan became a form of self-advocacy when I couldn’t advocate for myself. It gave me a sense of agency during a time when I felt I had none.
A Personalized Care Plan That Works
These tools didn’t just help me manage bipolar disorder — they helped me build a life. I’m not “fixed” or “cured.” I still have ups and downs. But I’m more grounded now. I have a plan. I have support. And most of all, I have hope.
If you’re reading this and feeling overwhelmed by your own journey, I hope you find one small step that resonates. Whether it’s writing your story, trying a new tool, or simply asking a loved one to check in with you, it all adds up. You deserve a care plan that works for you — one that helps you feel seen, safe, and supported.