What effective self management tips do you know for non-medicated bi-polar suffe!
Question: I have BiPolar II and am coming off medication and trying self management. Looking for simple but effective routine-change style things to do to better manage it where possible.
Answers: I have BiPolar II and am coming off medication and trying self management. Looking for simple but effective routine-change style things to do to better manage it where possible.
I've successfully been off meds now, since June 2006. I have small swings, not very often tho, but I'm able to control them. They normally happen because I've had too much coffee, stayed up too late etc, and being a mother I need to be responsible etc, so I'm quick to get on top of things. I will take meds if I need to, I just prefer not too, and have MANY valid reasons. Anyway, how I've made it so far:
* Routine, routine, routine. I have a diary for times, acitvites, appointments, and countless lists.
* Exercise. I find that is essential for me, to find my 'center'
* Diet. Sugary food, junk food is baaaaaad for my moods. It's really amazing how much diet has an effect on me, so I aim for low gi foods, and small meals often. Also helped me with my weight loss, so double bonus!
* Coffeee... keep to a minimum. And not after 3pm ish.
* Sleep! At the appropriate times.
* And if I'm feeling stressed I dont put extra pressure on myself. I am kinder to myself now. I try to adopt a more of a attitude as in "My all, or my best at the time" rather than the frustrating and often dissapointing mantra "All or nothing!" I used to live by.
* Talking. Shrinks, psychologists, good friends, anyone! I made great strides since I started seeing a psychologist. Talking and setting goals, not letting things build up and validating my feelings, and just generally working thru the million issues I have, has worked wonders.
I think thats it.... it's hard going med free as EVERYONE, almost, thinks it's a bad idea, but I have a few professionals, and all my friends and family who support me, and are amazed how well I'm doing. I would never recommend someone to do it, as some people really do go off their nut, but just find some one that does understand, and is willing to help, and respect the fact that meds are not the only treatment for bipolar. Sometimes tho, and for some periods in life, they're are needed.
I've just resigned myself that I have this problem, and I will fight it, but if I need help and strength (meds) I will take them.
Just be careful please, and this doesnt work for everyone. Good luck!
You will feel the depression chemicals more acutely for a while till you get used to them. When your depression is avoided the fluid will eventually clear itself up. Good luck It takes a brave person to recover.
Try not to drink too much coffee or beer. They will both throw your chemical balance off.
Yep...this guy below is right about exercising too.
A regular sleep schedule helps too. (I`ve never had one for long tho)
I don`t have any probs with the mania....It is the depression that kills me.
Bi-Polar is both a blessing and a curse for me.
Try vigorous exercise a few times a week, at least three. Exercise has been linked to stress and depression management.
Try EFT, emotional freedom technique that involves using your fingertips to tap your acupunctural points, to target negative emotions.
Read up on the latest books about Bipolar Disorder. Lots of books out there that have lots of information.Get self help, therapy, be around people, get plenty of exercise, try keeping a mood chart and journaling and that way you can learn self management that way.
I also suffer bipolar 2 and as far as I know, there is no way to manage the condition without a combination of therapy and medication. Its being recently been proved that people with bipolar who have come of medication, and then have had an episode, find it harder to treat the illness with medication the next time round. This resistance has a relationship with the epileptic phenomenon of 'kindling'.
The most effective thing you can do however is keep a mood journal monitoring your mental state, especially after events you have reacted strongly to, keep up with counselling and learn effective time management techniques. Eating well will be helpful and avoiding lots sugar and caffeine which are known to effect moods, good sleep hygiene is a must ( set wake up and bed times), light regular exercise and avoiding stressful situations and your triggers.
Bipolar is a life long illness that fluctuates so by its very nature you will have stable and unstable periods as time passes, its presently with no known cure and its likely that sufferers will have to take maintenance medications for the rest of their lives. Just let me ask you a question before you go off meds, are you better because of them and are you going to stay that way if you come off them? I hope your are doing this under medical supervision.