7 rules of a full life with bipolar disorder

Three years, I am a community that brings together people with mood disorders and their families. This is a very different personalities - from school children to corporate executives, but they all have a common problem: sharp and often unpredictable swings of emotions that affects all areas of life. Many people understand that drugs and psychotherapy to help curb the sentiment jumps. But not everyone is ready to admit that the results of treatment are largely dependent on them - their daily activities and lifestyle. Bad habits can trigger bouts of the disease and slow down the treatment, and help to keep good balance.

1. More order, less chaos

I know very well how difficult it is creative nature fall within the scope. Indeed, so eager to be carried on a wave of sentiment: the hang out all night or to work 20 hours on an interesting project, then spend weeks for serials without leaving his room. But the chaotic way of life - this is what undermines the already fragile psyche.

The more bipolyarnika order of life, the smoother his mood. In addition, if you are used to a certain mode, you will be much easier to keep it in depression - on the machine, without the huge effort of will.

The most important parts of your daily routine:

• Quality sleep. Not less than 8 hours a night, at the same time. In the period of depression is normal to sleep more, but for a couple of hours, rather than twice.
• Stable operation. Even if you are a freelancer, try to work around the same time and the same number of hours. Night shifts, and even more so the alternation of the day's absolutely contraindicated.
• No gadgets and active sessions before going to bed. Bipolar brain is very difficult to calm the thoughts swirling in it without stopping. To normal sleep, you need to eliminate the external stimulation for an hour or two before bedtime. Insomnia is often the culprit - it's gadgets with bright screens.
• Regular walking or exercise outdoors. Even if you have to literally force myself to leave the house, sun and fresh air improve mood - it is a fact!

2. Support save close

When you then shokiruete surrounding crazy ideas, that lies at the bottom, turning off the phone, it is easy to lose friends. But the support of loved ones understand - this is something that can save you in the most difficult moment.

Firstly, this perspective: if you know one well, he will notice suspicious changes and advises to take action. Secondly, when you understand and maintain, easier to survive hard times.

It is important that in the next few days impairments was someone who realizes what is happening and do not blame you for it. Talk to someone you know in advance what measures it can take, if you notice that something was wrong. And do not forget to thank him when you feel better.

If your family does not recognize or understand your problems, look for support elsewhere. For example, in support groupsThat is, in real life and online.

3. Awareness - this is important

Many people associate with awareness yoga and Buddhist practices. But it is a universal skill, very useful for people who every now and then captures a storm of emotions. He needed time to notice changes in mood, keep track of what could serve their cause, and to separate emotions from the facts.

One of the popular methods - keeping the mood chart. Every day you assess your mood on a 10-point scale, make information about drugs and triggers (ie, events that provoke deterioration is you).

For the development of awareness, and other self-management skills, there are many applications for the smartphone. I can recommend Brain.fm, Daylio, Mood Tracker, Woebot, DBT.

4. less stress

Strong stress - is one of the main enemies. The psyche of a person with bipolar disorder is much less resistant to excessive loads. Stress can trigger another mania or depression. Just take it for granted and do not ask themselves the big feats. Perhaps someone test and "Out of the comfort zone" is really harden, but it's definitely not about people with mood swings.

But this does not mean that we should not work on my stress tolerance: it is possible to increase within reasonable limits, if you take all possible workload and give yourself time to rest and recover, as soon as you feel deterioration.

Here, the key principle - is taking care of yourself. It is especially important in periods of depression, when the energy at zero, and any little thing can bring to tears. The best that can be done at a time - to take a break and relax, reducing things to a bare minimum. This is much better than heroically pull them to a nervous breakdown.

In hypomania important to ensure that you do not dial a mountain of projects that simply crush you with their weight as soon as the wave of euphoria subside.

5. Full meal schedule

Sharp fluctuations in blood sugar levels contributeHow does diabetes affect mood and relationships? mood swings.

So it is important to eat a normal dinner time, rather than snacking on sweets and fatty fast food on the run.

In addition, for people with bipolar disorder and depression typical habit of seizing a bad mood or have mountains of goodies at night when I can not sleep. Over the years, this habit leads to very unpleasant consequences, from overweight to diabetes.

When taking medicines need to be particularly attentive to the diet, because many of them increase appetite.

In addition to the amount of food, it is important and its quality. The most useful for the brain is considered to rechargeHow to Live a Healthy and Fabulous Life with Bipolar Mediterranean diet - more greens, fish and vegetables, and less starchy foods, sweet and fatty. And if you do not live by the sea, the lack of fish can replace the food supplements - Omega-3-acid.

6. Charging for the mind

Bipolar disorder mental abilities are affected much less than other mental illnesses. But people who are prone to long-term depression, almost always complain of worsening attention, Memory, logical thinking.

During recessions mood brain works "with difficulty." I would like to spend days "blunt" and flipping the social network. But to not go gaga for all, you need to regularly give yourself mental tasks, even if small.

Remember the phrase "cognitive rehabilitation" - a specially designed training cognitive functions. And if you say very plain words, exercises that help restore and maintain the mental abilities of a good standard.

For example, one of the most popular programs.

7. no dope

Bipolar disorder is perhaps the only disease that can be enjoyed, though a health risk. After the bipolar brain often captures a sense of euphoria, without any external cause. But this means that the additional doping (spirits, many cigarettes in a row, all kinds of illegal substances) doubly dangerous. From it can literally "tear down the roof": people with a penchant for manic episodes of stimulants can cause a real psychosis. It can manifest itself in the form of hallucinations, panic attacks, Memory lapses, suicidal thoughts, aggression, and a host of other unpleasant things. In addition, people with mood disorders at times more inclinedComorbid Bipolar Disorder and Substance Abuse: A Challenge to Diagnose and Treat to addicted than healthy.

It is important to remember that psychotropic substances are not compatible with treatment drugs, their combination can be very dangerous.