Bipolar disorder is a mood disorder that is characterized by mood swings. Patients diagnosed with bipolar disorder fight mood swings to lead a productive life. The manic or depressive episodes make it hard for someone to cope with the uninvited fluctuations. Let’s have a look at some mood management strategies for bipolar disorder;

Mood diary

Most commonly used management strategy is to keep a mood diary. It is not only important to become aware of the time scales when it changes, you need to be prepared in advance. This helps to provide crucial information about the triggers. The formula is to control or minimize the triggers of specific mood episodes. Take a look at this list first.

– Stress
– Insomnia
– Loss of any kind at work or in relationships
– Seasonal changes
– Change in regular medicine

The reasons vary for everyone but writing down the record of a trigger in mood diary helps a patient to see which situations to avoid to manage the mood reactions. Check out this useful mood diary pattern, it will look like this:

Bipolar disorder

You can easily create one to gain an insight on mood swings, this will help you determine when the mood reaches to an extreme level.

Create and maintain an art mood journal

Bipolar disorder forum

Another interesting way to monitor your mood is to create and maintain an art mood journal. You can draw as many parts in a circle to maintain on a daily or weekly basis. This will help you keep a record of how you feel based on the severity level. A self-portrait is one of the excellent ways to understand the differences within your personality. Similarly, you can distract an occupied mind with a fun activity such as drawing and coloring the image to show both the depressive and manic states within each half of a portrait.

Regular exercises

Bipolar disorder forum

Cognition affects emotions and emotions direct behaviors. Bipolar patients always need to relax their nerves. Their mind can be eased with certain mindfulness exercises or relaxation breathing exercises. You can meditate twice a day for 10 minutes to stay calm. The calmness of the mind, in turn, soothes your emotions, and reduces harmful and problematic reactions.

Diaphragmatic breathing

Just sit with a straight posture and close your eyes, take deep breaths 3 times by holding your breath for 5 seconds each when inhaling and exhaling do each for 5 seconds. Feel your breathing coming in from nose to lungs and stomach and repeat to exhale from stomach to diaphragm and mouth. You must focus on breathing, the more slowly and deeply you process it, the more you relax, and you can get rid of emotional pressure. It breaks the strength of mania especially.

Eat healthy foods

No one can ignore the power of natural therapies for bipolar, food can control the effect of specific episodes. To prevent mania, avoid stimulating foods for example, caffeine, alcohol, drugs of abuse.

Other foods to avoid depressive episodes are-

– Food containing White Flour
– Processed foods of all kinds
– Too much sugar filled, foods with preservatives or storing chemicals

You can also join bipolar disorder forum to connect with people who have dealt or are dealing with the disorder, there you can learn more on how to manage your mood swings.

I am really sure that these simple strategies for daily use will help you in overcoming and managing your mood roller coaster!

Nazish Idrees is a young and active clinical psychologist (Silver Medalist in M.S. Clinical Psychology) with 2 years of experience in the field. She worked hard throughout her 18 years of education with a passion for serving humanity. She is also a marvelous researcher, teacher, and a writer. Currently doing clinical practice and conducting workshops to train Pakistani population to benefit their mental health while initiating to break the associated stigmas in culture.