How to create a healthy routine with bipolar disorder

The highs and lows of bipolar disorder can make life feel chaotic, but establishing a routine can help bring back a sense of control and stability. Here are some healthy habits to incorporate into your daily life that can make a positive difference.

Avoid your triggers

Certain things are known to set off episodes of depression or mania. Some triggers may not be under your control—for example, the death of a loved one, a divorce, the loss of a job, or even a change in the weather. You do have more control over other triggers, like stress, a lack of sleep, alcohol and drug use, and poor nutrition.

Figuring out what sets off your bipolar symptoms is often a trial-and-error process. Keep a journal, noting when your symptoms appear and what you were doing at the time. Share the journal with your doctor or therapist. Together you can brainstorm causes of, and solutions to, bipolar episodes.

Get regular sleep

During a manic episode, you might find it harder to sleep. A lack of sleep also can trigger more mood symptoms. Try to go to bed at the same time each night and wake up at the same time each morning to keep yourself on a consistent schedule. Avoid anything stimulating before bedtime, like caffeine, alcohol, or engaging with a digital device. If you still struggle to sleep, your doctor might recommend a form of CBT that focuses on insomnia, called CBT-i.

Or you might consider trying bright light therapy in the morning, which adjusts your circadian rhythms to help you fall asleep at night. If any of the drugs you take to manage bipolar disorder is keeping you awake, your doctor might recommend a medication adjustment.

Stay active, while avoiding excess

Aerobic activity, whether it takes the form of a daily brisk walk, a bike ride, or laps in the pool, is well known to release mood-boosting chemicals called endorphins. Exercise has been shown to be helpful during depressive episodes. It also can have a calming effect for some people with mania, the review found.

However, a sudden increase in or excessive physical activity is also one of the classic symptoms of mania. And for some individuals, working out too much could intensify mania. There is no official recommendation on the types or duration of exercise that may be most helpful for bipolar disorder. Be sure to check with your doctor before you embark on a new fitness program.

Follow a mood-friendly diet

Many people with bipolar disorder struggle to achieve healthy eating patterns. In general, it is best to eat vegetables, fruits, fish, and whole grains. Try to limit or avoid sugar, caffeine, and alcohol, which may worsen mood disturbances.

A review of 60 studies on nutrition and bipolar disorder found that omega-3 fatty acids—the unsaturated fats found in fatty fish like salmon and tuna, as well as in flaxseeds and walnuts—may help improve bipolar symptoms. The review also suggested that folic acid (one of the B vitamins) and zinc are other important nutrients to consume regularly.

Strive for calm

Stress is a major trigger for bipolar episodes. Bipolar disorder can also make it more difficult to recover from stress. How well you manage the stress in your life could affect the course of your disease. Find the stress relief strategy that works best for you. You might respond best to a relaxation technique like yoga or meditation, prefer to release your anxiety in a journal, or choose to distract yourself with a funny TV show or movie.

Harness energy in a positive way

During a manic or hypomanic episode, you might feel like you can conquer the world—or clean your entire house at 2 a.m. Try to harness those impulses into more manageable and positive achievements.

Finding a treatment team you trust and following the medication and therapy plan they recommend will help to keep your symptoms under control so you can focus on other things, such as your family, career, and social life.

For more information on how to cope with bipolar disorder in your daily life, check out Bipolar Disorder: Recognizing the signs, getting help, an Online Guide from Harvard Medical School.

Image: Filmstax/Getty Images