Your treatment plan should be as unique as you are — discover how small lifestyle shifts can have a big impact on managing bipolar disorder.
When you’re living with bipolar disorder, finding a customized, holistic treatment plan is crucial. There’s no “one size fits all” solution, and treatment often involves some trial and error.
In the meantime, there are strategies to help you maintain a healthy lifestyle — both physically and mentally — so you can seek support as soon as you sense a mood episode approaching.
While medication may come to mind when you think of “treatment,” there are also several non-pharmaceutical options that can make a meaningful difference. Here are just eight strategies.
1. Customize Your Own Bipolar Treatment Plan
When it comes to treating bipolar disorder, what works for one person may not work for another. Those who find success in managing their condition often create a personalized wellness plan tailored to their unique needs.
This is especially true for mood disorders, where treatment depends on the specific symptoms someone is experiencing, according to Cleveland Clinic.
For some, therapy — such as cognitive behavioral therapy (CBT) — may be most effective, while others may benefit more from certain medications, a customized nutrition plan, or a combination of approaches.
RELATED: Bipolar Disorder Treatment: A Guide to Managing Your Symptoms
All treatment — pharmacological, therapeutic, and lifestyle — needs to be designed specifically for you with the help of a healthcare professional.
2. Get to Know Your Bipolar Triggers and Prepare Ahead
Understanding what stressors make you vulnerable to mania, depression, anger, or anxiety can help you prevent recurrences — especially if you have a plan in place. Common triggers like stress, sleep disruptions, and lifestyle changes can all play a role in mood episodes.
Being proactive in managing minor symptoms before they escalate into a full-blown episode is essential. Enlist the support of family, friends, and your treatment team (doctor, therapist, or psychiatrist) to create a plan for when warning signs arise.
For instance, if long work hours increase your stress and affect your mood, consider taking a day or two off to focus on self-care and decompress.
Or, if you’ve been skipping your regular gym workouts, try incorporating smaller bursts of activity into your day, like a walk during lunch or after work. As Mayo Clinic notes, the endorphins from exercise can boost your mood and help reduce symptoms of anxiety and depression.
3. Prioritize Exercise and a Healthy Diet for Mood Stability
Adopting a healthy lifestyle can feel overwhelming at first, but it’s an essential part of supporting mood stability alongside medication.
Exercise is key to both mental and physical health. Even if you’re not a fan of the gym, small changes like taking daily walks or adding more movement to your routine can make a big difference for your mind and body.
Research also shows that people with bipolar disorder are more likely to experience certain vitamin and mineral deficiencies, making a nutrient-dense diet even more important. Supplements like magnesium and omega-3 fatty acids, for example, may offer additional benefits for managing symptoms.
4. Stick to a Sleep Schedule to Support Your Moods
Sleep is essential for brain health, allowing the mind to repair and regenerate. In fact, it’s just as vital as eating, drinking, and breathing.
Sleep disturbances are common with brain-based disorders, making it even more critical to address and improve your sleep habits. Poor sleep doesn’t just affect your mood — it can also trigger mania or depression.
The Centers for Disease Control and Prevention (CDC) recommends that adults aged 18 and older aim for at least seven hours of sleep each night. Creating a consistent sleep routine, such as going to bed and waking up at the same time daily, can help regulate your mood and promote overall wellness.
5. Journal to Recognize Mood Triggers and Patterns
Journaling is more than just therapeutic — it’s a powerful tool for understanding yourself better. Whether you’re tracking your moods, diet, exercise, or expressing gratitude, writing things down provides valuable data to pinpoint potential triggers for emotional imbalances.
It’s also a helpful way to identify negative thought patterns. By recognizing these loops, you can work on shifting your mindset to a more positive perspective. For example, incorporating positive affirmations into your routine can make a big difference in fostering healthier thinking.
6. Practice Mindfulness Meditation to Calm Your Mind
According to Mayo Clinic, mindfulness meditation has been proven to reduce stress, improve focus, and foster self-awareness — all of which are particularly helpful when managing bipolar disorder.
Over the years, research has demonstrated its positive effects on both mental and physical health. For instance, regular meditation practice has been shown to reduce Interleukin-6, an inflammatory biomarker associated with stress. Beyond the science, mindfulness meditation helps you stay in the present moment, offering relief from the emotional weight of the past or the uncertainty of the future.
7. Build a Strong Support System
As social beings, feeling connected is essential to our well-being. A solid support system can be especially crucial when bipolar symptoms surface.
Support doesn’t have to come solely from family and friends — peer support groups, whether in-person or online, offer a safe space to share experiences and gain encouragement from others who truly understand. Surrounding yourself with people who uplift you can help you navigate challenges more effectively.
8. Embrace Creativity to Manage Bipolar Symptoms
Those with bipolar tend to be creative. Tapping into your creative side can provide a sense of purpose and meaning while also helping manage symptoms like depression and anxiety.
RELATED: Bipolar Medication vs. Creativity: Why Treatment Helps, Not Hurts
Creativity doesn’t need to take effort; it could be as simple as listening to music (some of your favorite musicians have bipolar, by the way), writing, drawing, or trying out a new hobby.
Engaging in creative activities also boosts intellectual growth and builds new skills, which can improve focus and memory. Whether it’s reading, doodling, or learning something new, finding an outlet for your creativity can have a profound impact on your mental health and overall happiness.
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UPDATED: Originally published on August 26, 2017