Question 4: @SusanaBA There has been some recent research into self management of Bipolar Disorder. What were some of the key areas stemming from that research that can support recovery?
The research list 6 key wellbeing strategies for Bipolar Disorder, they are:
1) Managing sleep, diet, rest and exercise
The following list was shown to help stablise mood:
- Going to bed and waking up at the same time each day.
- Eating healthy foods and eating at regular times throughout the day.
- Taking time out and resting such as lying down and watching TV.
- Engaging in regular and rountine exercise.
This might all sound like very simple straight forward advice but it has been shown to be effective and it is an inexpensive way to stablise your mood and take control of your life.
2) Ongoing monitoring
Paying close attention to your moods. It can take a lot of self-awareness to understand your personal behavioural patterns and warning signs. Always think before you act and try to keep calm even when in difficult situations. You could try cancelling social engagements when you think you have too much on. Notice when you are being critical on yourself for things that happened in the past and don’t be so hard on yourself. By learning what your early warning signs are you can make minor life adjustments to better help you regulate your mood.
3) Reflective and meditative practices
Keep a journal. Write about things you are grateful for. Write down the thoughts that are troubling you. Put them all down paper instead of in your head. Engage in meditation, yoga or Tai Chi – these activities can help you with your self-monitoring and help you get it touch with your zone of stability.
