Living with bipolar disorder comes with unique challenges that can make it difficult to manage your emotions, relationships and other core aspects of your life. Even though it can sometimes feel like you have little control over your symptoms, intentional daily care can help. At Lightfully, we want you to know that, along with medication and other treatments, there are many things you can do to improve your well-being. In this article, we’ll discuss four key bipolar disorder coping skills you can use to manage your condition.

1. Monitor your moods and symptoms.

Learning how to understand your moods and what triggers them can put you in a better position to manage your mental health long-term. Keep in mind that each person is different, so your mood swings might not be triggered by the same things as someone else with bipolar disorder. For instance, common triggers for you might include:

• Significant life events or change
• Seasonal changes
• Irregular sleep patterns
• Substance use
• Certain medications
• Stress

Using a mood journal is a great way to track your mental health status over time. If you can identify key patterns, you can act on them quickly.

2. Put together a wellness plan.

Mood swings often come with warning signs, such as noticeable changes in your emotions, thoughts and energy levels. If you start to notice these signs, a wellness plan can help you feel more prepared. This plan should include the strategies and activities that you find most helpful when your moods start to shift.

It can take some time to figure out what helps you most during periods of mania or depression, but this knowledge will help you take better care of yourself long-term. For example, if you know that attending a support group usually helps during manic episodes, pencil that into your schedule ASAP. Or if light therapy helps with some of your depression symptoms, make sure your light box is ready to go for the morning. 

Along with a list of coping tools, your wellness plan can also include what to do in an emergency. According to the National Alliance on Mental Illness (NAMI), this part should include things like:

• Phone numbers for your healthcare providers
• Current diagnoses and a list of medications
• Basic medical history
• Emergency contacts
• Addresses for walk-in crisis centers and emergency rooms

Also, let the loved ones who support you know about your wellness plan. That way, if they notice any warning signs that pop up before you do or they’re helping you in a mental health crisis, they’ll know what steps to take.

Call or text 988, the 988 Suicide & Crisis Lifeline, for immediate support in a mental health crisis.

3. Use your support network.

Speaking of your loved ones, your support system is an invaluable resource that you can turn to time and again. Reaching out in the middle of a manic or depressive episode isn’t always easy, but many people find that the encouragement they receive from their loved ones helps with the following:

• Combating loneliness and isolation
• Creating a sense of belonging and purpose
• Feeling more motivated to continue treatment
• Reducing negative thought patterns (rumination)
• Reinforcing healthy mental health habits

Remember that staying connected doesn’t just mean talking to someone when you’re feeling low, it also involves taking small steps toward building new relationships and having joyful experiences. To do this, you can:

• Volunteer in your local community
• Take a class or workshop with a friend
• Exercise with a workout buddy
• Engage with your religious community
• Schedule weekly coffee dates

4. Actively participate in your care.

It can take some time to find the right combination of treatments that work for you, but try to stick with it. You and your healthcare provider can work together throughout your mental health journey. Being an active participant in your own care means doing things like taking your medications as prescribed, going to therapy on time and openly communicating with your provider. The more they know about how your treatment plan is working, the easier it will be for you both to decide what changes need to be made down the road.

Learn healthy bipolar disorder coping skills at Lightfully

Lightfully is a California mental health care provider that treats clients with bipolar disorder and other mental health conditions. The framework for our Precision Care Model (PCM) is based on a data-driven, whole-person approach to care. We use the most effective aspects of the evidence-based therapies available, as well as compassion-based and somatic therapies, to target the drivers behind your mental health disorder and symptoms. Our levels of care include:

• Residential Treatment Center (RTC)
• Partial Hospitalization Program (PHP)
• Intensive Outpatient Program (IOP)
• Virtual Services (vPHP/vIOP)

Change is possible. When you’re ready to take the first step, reach out to our Admissions Concierge Team. We’ll work together toward the fullest, brightest version of you.