Here are some bipolar tips!
· Do not go to sleep too late. Try to go to sleep the same time each night. Being very tired can cause depression or mania.
· Do not drink coffee or alcohol before bed.
· Avoid hangovers. It is tempting sometimes to get drunk but hangovers can bring on depression or mania the next day.
· Never use recreational drugs. Cannabis is one of the leading causes of mental health problems.
· If you can’t get out of bed all day due to depression, try and focus on something such as a video game or go for a walk. I know how hard it can be though.
· If manic it is important to recognise that you are manic. Recognising this is one of the first steps to recovery.
· Always take your medication as prescribed by your GP or psychiatrist. Question your doctor about why they have chosen certain medications for you.
· Stay in contact with your family and friends. Try not to isolate yourself. You can get through bipolar with the support of your loved ones.
· Learn about your condition on the internet or discuss the illness with your doctor or psychiatrist. The more educated you are about bipolar, the more likely you will make a full recovery.
· Educate other people about your diagnosis so they can recognise if you are becoming manic or depressed. They might be able to notice the warning signs.
· Contact the Samaritans (116 123 UK) if you are feeling low and need someone to talk to. They can really help. You can also email them or chat to them online.
· Try not to make important decisions when you are ill such as making unwise financial decisions.
· Go to www.bipolaruk.org and sign up to their eCommunity or even sign up to one of their self-help groups.
· Listen to relaxing music if you cant sleep. Sign up to www.calm.com Here you can find meditation aids for mindfulness or relaxation. They also have original relaxing, ambient music by famous recording artists.
· If you are having a panic attack say to yourself ‘it will pass.’ Try and go through the alphabet naming, for example, countries, cities, names etc. This will give you something to focus on rather than the symptoms of anxiety. If suffering from severe anxiety take lorazepam. This medication is very effective in helping you calm down. Especially helpful during a panic attack.
· If suffering from agoraphobia and you fear going on public transport, for example, try to take small steps. Walk a bit further each day.
· See a counsellor or cognitive behavioural therapist. They can discuss what you are going through and you can gain an insight into your illness.
· If you cannot work because you are ill on a long term basis sign up for personal independence payments (PIP) and employment and support allowance (ESA). You are entitled to these benefits if you cannot work.
· Try to occupy your mind if you have intrusive thoughts. Imagine you are seeing a flowing river. Try to put each intrusive thought on the river and watch it float away out of sight.
· Try to do some exercise. Just a 10 minute walk will help. I understand though its difficult to motivate yourself sometimes.
· Talk to a community psychiatric nurse if you have been assigned to one. They can give you valuable support and tips to improve your mood.
· Try to be careful not to spend too much money.
· Understand the difference between hypomania, hypermania, depression and anxiety. If you recognise these aspects of your illness you will be on your way to recovery.
· Join a Whatsapp group with your friends and stay in contact with them regularly.
· Try to take some time off work if things are getting too much.
Hope this helps.
Take care of yourselves.
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