Self-care, as part of your bipolar treatment, has benefits during manic and depressive episodes. You might try keeping a routine, looping in your support network, tracking your moods, and more.
In the middle of a manic episode, you may be too busy to think about taking care of yourself. During a depressive episode, it can be hard to find the motivation to do anything.
Self-care can only help if you practice it with consistency. You may want to include it in your treatment plan to help you during manic and depressive episodes.
Routines are often an important part of bipolar disorder treatment. This is rooted in interpersonal and social rhythm therapy, which suggests structure may help stabilize moods.
You might try taking your medication, eating, and going to bed at the same time every day (even on weekends). It may also be beneficial to carve out time during the day to relax or hang out with friends and family.
Accountability is key to sticking with routines. Consider setting up a buddy system with a therapist, trusted friend, or family member for daily or weekly check-ins. They can help you stay accountable.
Both mania and depression affect sleep, but they do so in different ways.
You may sleep little, if at all, during manic episodes. And during depressive episodes, you may feel like you can sleep all day.
Research from 2022 on children with bipolar disorder found that sleep disturbances may put them at risk for more severe symptoms of manic and depressive episodes.
A regular sleep routine may help even out your sleep cycles. When your mind is racing before bed, take a few minutes to wind down with an activity you find calming.
Following your treatment plan for bipolar disorder may also help reduce the impact that manic and depressive episodes have on your sleep.
Stress wears on everyone, but people with bipolar disorder may be more sensitive to its effects.
Life stresses like relationship problems, an illness in the family, or financial strain may trigger symptom relapses, according to 2018 research findings.
Reduce stress by taking on only what you can handle. This is easier said than done, of course, but it’s an important step to maintaining self-care.
Schedule small breaks for yourself throughout the day. Be honest with your colleagues, friends, and support network about how you’re feeling and how it affects your condition management, especially when major stressful events happen in your life.
You can also consider trying relaxation techniques like:
Mood unpredictability may be one of the most frustrating parts of living with bipolar disorder. Keeping a diary of your highs and lows might help you gain more insight into your condition.
Tracking your activities and symptoms may reveal some patterns. You may also notice warning signs of a manic or depressive episode, such as changes in your:
- sleep
- energy level
- behavior patterns
A paper diary is one way to track your moods. You can also try an app like Moodfit and eMoods. Eventually, you may be able to predict when you’re about to shift or exit from mania to depression or vice versa.
Exercise is a great mood booster and may have benefits for bipolar disorder. Structured physical exercise may help treat depressive symptoms of bipolar disorder, according to 2023 research.
Spending some time in nature by going on a walk or bike ride might buffer the effects of stress and anxiety, according to the
Try to start small by incorporating some physical activity into your days — it doesn’t have to be every day. Just focus on moving a little more and sitting a little less.
Choose a type of exercise you like to help keep you motivated. You can lean on others to help you stick with your plan and add a social element to your exercise, too.
Substance use may affect your well-being if you also live with bipolar disorder. A 2024 study of 584 adults with bipolar disorder found that over 6 months increased alcohol use
- increased depressive and manic or hypomanic symptoms
- lower workplace functioning
Understanding the connection between substance use disorder and bipolar disorder — and knowing one can’t improve without treating the other — is very important.
If you feel that substance use is complicating your management of bipolar disorder and you need guidance on how to reduce or stop your substance use, speak with your primary doctor.
Building a circle of close friends and family who you can lean on during difficult times is part of self-care.
Keeping your support network informed and up to date can provide a safety net during crises. The National Alliance on Mental Illness (NAMI) suggests creating an action plan and giving copies to everyone involved.
Your plan may include:
- your warning signs and episode triggers
- updated addresses and phone numbers
- things that have helped in the past
- local crisis line contact information and the National Suicide Prevention Lifeline: 800-273-TALK (8255)
You can also have your doctor and a mental health professional on standby for when an episode starts.
As you incorporate these general tips into your routine, you can also try these specific self-care strategies to manage manic and depressive symptoms.
Self-care during a manic episode
- Press pause: Take 5-minute breaks during the day to breathe deeply. This may help with impulsivity and decision making.
- Avoid added stimulation: Try to avoid foods containing caffeine, environments with loud noises, bright lights, or both.
- Set limits: Even if you feel like you can do 10 things at once, try to stick to one at a time. Finish one project before starting the next one.
- Schedule time to relax: Practice deep breathing or meditation to help slow a racing mind. If you’re new to mindfulness, start with just 5 to 10 minutes each day.
- Call a friend: Reach out to someone you trust or someone in your support network when you need help.
Self-care during a depressive episode
- Change your environment: Sometimes the first step — like getting out of bed — is the hardest, but just the act of moving can give you momentum.
- Talk with a real person: Try turning off your computer or closing social media and instead call a friend. Meet them in person if you’re able.
- Tidy up: Clutter can negatively affect your mental state. Try clearing up just one space at a time.
Self-care doesn’t have to be complicated, but it’s important to practice consistently when you live with bipolar disorder. It may improve your quality of life and help lessen the everyday impact of the condition.
Start by picking one or two self-care strategies to avoid overwhelm. Ask someone you trust to help keep you accountable. Once you make these practices part of your routine, try adding something else.
Involve your care team in your routine, too. Check in with your doctor and therapist regularly to let them know how you’re doing and ask for help when you need it.
