How to Handle Bipolar Symptoms While Isolating

By bp Magazine







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As we face collective uncertainty and our sense of well-being is impacted, we must cope with these anxious times and our loneliness.



We are social beings, so when we are forced into seclusion, shut away from co-workers, friends, and family, this isolation can be unsettling and create a sense of loneliness. Fears about the state of the world intensify when we add the anxieties of bipolar into the mix. The sad irony is that during these extraordinary times—when we need the comfort of interactions with other humans—we are now obliged to keep our distance. Even so, we can take some solace in knowing we truly are all in this together. And there are many ways we can persevere in the face of uncertainty and build our resilience.

Avoid Too Much Exposure to Negative News

Current events news coverage seems like it’s bombarding us endlessly. It’s natural, then, to be preoccupied with constantly checking our social media channels and news feeds. It’s also a surefire way to amplify feelings of agitation and worry. While we do need to stay informed, it’s also crucial to take breaks from this continuous negative news loop. Make an active effort to (1) unplug from the news sites, (2) schedule one or two times a day for checking in to see what’s happening, and (3) stick to your allotted “news” time. In the meantime, try to focus on topics that are positive and on something you can actually control. If you can’t help periodically scrolling on social media, seek out and follow the happy news and fun posts.

Managing Bipolar with Anxiety in Unpredictable Times

Predictability allows us to feel comfortable and safe. And when we don’t feel in control of our everyday life, panic and fear can rule. Living with bipolar anxiety can fan those flames. One straightforward solution to keep our stress in check is to have a strategy in place to limit rumination on what we dread. Establish a “go-to” activity to calm your racing thoughts; this can be anything from watching a funny video to doing some form of exercise, to calling a friend or family member.

Coping with Conflict and Irritation

If you’re already an introvert, then feeling a bit isolated might be a welcome relief. On the other hand, being surrounded 24/7 by family, roommates, or kids can be a jolt to your regular routine. It can also be the ultimate backdrop for impatience and aggravation to smolder. This is especially true for those of us with bipolar, as irritation and anger are common symptoms, particularly when in extremely stressful situations. When you’re in a calm state, explain to those around you that you’ll have a code word for when you feel annoyance rearing its head. That’s the time you’ll head to a quiet area of your living space to channel your energies into something creative, fun, or relaxing, like a yoga routine.

Dealing with Stress During Stressful Times

We are living in emotional and, for many, frightening times. It’s important not to be too hard on ourselves and, instead, to realize it’s natural to experience stress and fear the unknown. Our lives have seen extreme disruptions; we may have lost our jobs, have to home-school our children, or have our places of worship closed. It’s important to try to bring as much calm into your life as possible and to stay away from things that can trigger an episode. Try to do more of what brings you joy: baking, meditation, feeding the birds, or crafting.

Create a “New Normal” Routine

The remedy for unpredictability is structure and routine. Given that our former routines have come to a screeching halt, it’s time to create a “new normal.” If you’re working from home, it’s helpful to create a structured, dedicated work environment. Same with dressing in regular work attire and taking regular breaks, like you would at your place of work. Try not to change your sleep patterns, since it’s one of the most important factors for mental stability. Go to bed and get up at the same time each day; get ready to face the day; and either start your workday or, if unemployed, tackle a creative project, keeping it similar to how it would be if you were heading into your office or jobsite.

Keep Up the Social Connection

Social distancing doesn’t have to mean social isolation. Indeed, it’s now more important than ever to keep our connections to the rest of the world. Thankfully, we live in a modern age of telecommunications technology. Whether it’s picking up the phone to call a friend or using video chat, staying in touch is extra important right now. Some people are being creative with socializing at a physical distance, with groups of friends hosting virtual hangouts, having movie-watching parties, and creating digital book clubs; places of worship are streaming their services; and some fitness centers have moved their group exercise classes online, with videos of instructors and/or tutorials available with the click of a link.

Pay Special Attention to Self-Care

One of the most critical things for our stability is self-care. This can mean different things for different people, but a common thread should be sleep, a medication/treatment regime, eating healthfully, and maintaining physical activity. More specifically, practicing daily gratitude and keeping a journal can help. There are many organizations now offering complimentary online meditation and yoga classes as well. And if it’s safe to do so, try to get fresh air every day. Take a walk or sit outside and do your mindful meditation outdoors.

Make Exercise a Priority

Being and staying active promotes better physical health and mental health. Although our access to the gym may be on hold, the need for exercise to help support stability remains. In a recent article published in the Journal of the American Medical Association, author Benjamin G. Druss, MD, MPH, stresses the importance of maintaining healthy habits, including diet and physical activity, at this time. If you’re not already active, this is the perfect opportunity to focus on your personal health. Search online for gyms and other fitness professionals currently offering free virtual classes. There’s also a wealth of free at-home exercise videos online. (Hint: spring cleaning accounts as physical activity.)

Make Daily Notes of Your Bipolar Symptoms

Now more than ever, it’s imperative to keep a keen eye on bipolar symptoms before they manifest into something more serious. Many already know their triggers and try to avoid these at all costs. Others are always on the lookout for physical/mental red flags; for example, identifying sleeping problems, sensitivity to hearing, body pains, changes in appetite and/or energy, difficulty concentrating, or worsening anger. Whether you journal, use a smartphone tracking app, or tell your therapist in a weekly teletherapy video/call, keeping a chart of your daily mood symptoms can help you and your therapist effectively treat them as they arise.

Reach Out Online for Support

It is common to find anxiety and worrying during these unprecedented times to be all-consuming. And while you continue treatment with your health professional virtually, you can also access additional services online as well. Many online support groups have increased the capacity to meet the needs of the community during this global health crisis, with telephone and/or video call meetings. The National Alliance on Mental Illness website includes a list of numerous online support communities, as does Mental Health America.





Sources: National Alliance on Mental Illness (NAMI); JAMA Psychiatry; National Institute of Mental Health; Mental Health America