lifestyle

7 rules for a full life in bipolar disorder

On By In Neurological Health

  1. More order, less chaos.

Sometimes you really want to work 20 hours in a row on an interesting project or several projects. However, a chaotic lifestyle disrupts the already unstable psyche. The more order in life, the better the mood of a person with bipolar disorder.

The most important components of the schedule of the day:

  • quality sleep, at least 8 hours a day.
  • permanent job. Even if you are a freelancer, try to work at about the same time and the same number of hours in a row. Night shifts, and even more so their alternation with day shifts, are categorically contraindicated.
  • Do not use gadgets or engage in active activities before going to bed. The “bipolar brain” is very difficult to calm down. To sleep normally, you need to eliminate external stimulation two hours before bedtime.
  • regular walks or outdoor activities.

  1. Support from loved ones.

Support and understanding from loved ones – this is what can save you in the most difficult moment. It is very important that during the exacerbation of symptoms there is a person who understands what is happening and does not blame you for it. Discuss in advance with your loved ones what actions they can take if they notice your condition worsens. If relatives do not acknowledge or understand your concerns, seek support elsewhere, such as in real-life and online support groups.

  1. Development of awareness.

Learn to notice changes in mood in time, watch what upsets you. Try to avoid places and events that disturb your peace. Rate your mood on a 10-point scale every day. Write on a piece of paper all the information about the events that provoke your deterioration in mood. Use smartphone apps to develop mindfulness and other self-control skills.

  1. Less stress.

Severe stress is one of the main enemies of a person. The psyche in bipolar disorder is less resistant to excessive stress. Stress can trigger mania or depression. So as soon as you feel anxious, allow yourself to relax. This is especially important during periods of depression, when the energy is zero, and every little thing can bring you to tears. The best thing to do in this situation is to relax.

  1. Adequate nutrition.

For people with bipolar disorder, in addition to the amount of food, the quality of food is very important. The Mediterranean diet is considered the most beneficial for brain nutrition. Eat more greens, fish and fruits and less flour, sweet and fatty foods.

  1. Warm-up for the mind.

In bipolar disorder, mental activity changes much less than in other mental illnesses. However, people prone to prolonged depression usually complain of impaired attention. Thus, it is necessary to regularly solve riddles, puzzles, at least simple ones. Also, regular exercise helps to restore and maintain mental performance.

  1. Do not take psychotropic substances.

It is important to remember that psychotropic substances interfere with the basic treatment (Bupron SR-150, Divaa OD), which is necessary for well-being and good mood.