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Bipolar Disorder Self-Management Tips
Bipolar is a mood disorder that is characterised by mild, moderate or severe symptoms of intense manic or depressive episodes. Whilst in a manic state, a person may present with euphoria, excessive energy, decreased or increased activity/drive, extroversion and irritability. In stark contrast, depressive states may manifest as symptoms of extreme sadness, introversion, withdrawal, lack of energy, severe functional impairment, low self-esteem and even suicidal thoughts.
Experiencing multiple conflict shocks or trauma can result in persistent episodes of abnormally elevated moods followed by extreme depression, which can have a detrimental impact on a person’s quality of life, result in chronic anxiety and stress, impair daily functioning, and result in an increased risk of illness and premature mortality.
There are many options to treat or heal from bipolar. Some of these include modalities such as EMDR, EFT and CBT, which are scientifically proven to help treat depression. Hypnosis or Somatic therapies, possibly applied in conjunction with the latter therapies, may also help. If you suffer from bipolar then prioritise consulting with a therapist to discuss personalised treatment and support options in the first instance.
However, in addition to therapeutic care, there are many self-care strategies you can apply to help with managing symptoms. Following I’ve outlined 5 evidence-based techniques proven to alleviate symptoms of depression, and boost wellbeing.
Art Therapy
This modality utilises visual art media for the creative expression of thoughts and emotions perceived to be distressing, for purposes of healing. The empirical evidence strongly supports this strategy for improving mental health outcomes. For instance, research by Ciasca et al (2018) found that a 20 week intervention of art therapy sessions significantly reduced anxiety and depression scores; Konykasunwan et al (2016) concluded that combining art therapy with physical therapy lowered depression scores, improved physical function and quality of life. Earlier studies by Starky & Nobel (2010) found that music therapy, visual arts therapy, movement based creative expression and expressive writing decreased anxiety, stress and mood disturbance. Case reports of trauma sufferers also show that simply drawing past events (actual or imagined) on paper using multiple coloured crayons can produce therapeutic benefits.
Writing
Did you know that writing about what hurts can improve your mental health? Processing negative thoughts and emotions is an essential part of healing and writing about what you find distressing is another way to help you feel better. Avoiding or trying to suppress negative emotions can be costly. Not only can it cause unhappiness, it can also lead to serious physical illness. However, numerous studies have found that writing about challenges you face can alleviate mental and emotional stress. Moreover, it can facilitate self-awareness and assist in thinking of positive solutions for change. Generally, it is recommended to write daily, and maybe commit to writing for at least two to three weeks. You can write about anything that is stressing you. For example, you may focus on what happened, how you reacted, your mental, emotional and physical state, what you found most challenging, how it impacted you psychologically, materially, spiritually, socially, where you feel stuck, and what needs to happen in order for you get unstuck. The latter are just suggestions of course, and you are encouraged write about whatever feels right for you.
Spending time in nature
Extensive research has consistently found that outdoor nature based activities are associated with improved mental and emotional wellbeing, (Coventry, 2021). Spending time in the forrest environment, focussing on your sense experiences, is particularly beneficial, and found to: lower pulse rate, blood pressure and increase parasympathetic activity (Parker et al); reduce stress (Miyazaki et al (2017) as well as reduce symptoms of anxiety, anger, and depression.
Physical movement
One of the most effective self-care strategies that you can apply to quickly and effectively improve your mental wellbeing is to exercise. A growing body of evidence has systematically shown that physical activity is strongly linked to better mental, emotional and physical health outcomes. In fact, a recent review by Peace et al, 2022 found that brisk walking of over 2 hours was associated with a 25% reduced risk of depression; whilst persons moving from no to some form of exercise experienced the greatest benefits to their mental health.
Some suggestions of physical movement you might try include: dance; yoga; swimming, outdoor running, walks or hiking in green space; fast paced exercise or indeed any form of aerobic exercise. As you move, bring attention to the sensations in your body if possible; this may improve performance but also help you to feel more grounded.
Water Therapy
This technique involves the use of water as a medium for healing: this can be moving or exercising in water, use of a jacuzzi, taking a hot bath, shower, or any other water based activity that aids in relaxation. An observational study by Like et al (2020) found that people taking a bath 3 to 4 times per week had a 24% lower risk of coronary heart disease and a 13% reduced risk of stroke; for participants that had a bath every day, 35% had a lower risk of coronary heart disease and 23% a lower risk of stroke. Faulkner et al (2016) also found that an hour long bath burned as many calories as exercising and assisted with inflammation, whilst Clarke-Kennedy & Cohen (2017) found that hydrotherapy reduced pain, depression and insomnia.
I hope you find these suggestions useful; if you have any questions or queries then feel free to get in touch.
Take care,
Sadaf
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