The highs and lows of bipolar disorder can make it seem like you’re on a roller coaster. Although it can be hard to take control when you’re not feeling like yourself, there are some small steps you can take to soften the impact. At Lightfully, we help clients add valuable coping skills to their mental health toolkits. In this article, we’ll outline the common symptoms of this disorder and some of the things you can do to help make bipolar mood swings a little easier.

What to do during a manic episode

A manic episode is a period of unusually and persistently euphoric or irritable mood. Some people with bipolar disorder experience hypomania, which is a less severe form but the same coping mechanisms can still apply. While in this state of mind, you might:

• Feel more agitated, energetic and active
• Be overly self-confident and optimistic
• Need less sleep than normal 
• Act unusually talkative or talk very fast
• Quickly jump from one topic to another
• Have racing thoughts
• Feel easily distracted
• Be prone to risky or extreme behavior

During these periods when you’re feeling more wired than usual, it can help to do things that make you more relaxed and grounded. For example, here are some things you can try:

1. Stress reduction

Everyone experiences stress, but bipolar disorder might make you feel more sensitive to it. Reducing your overall stress and anxiety levels can help you feel calmer and ease some of your mania symptoms. In action, this might look like:

• Asking for help when your workload feels overwhelming
• Spending time in nature
• Meditating before bed
• Writing in your journal

Also, try to stick to your regular routine as closely as you can to avoid the stress that can come with unpredictability.

2. Deep breathing

Simple breathing exercises can help you feel more relaxed when you’re stressed, anxious or overwhelmed. These are things you can do just about anywhere, whether you’re lying down, sitting in a chair or even walking your dog. 

3. Grounding techniques

When your emotions start to spiral, a grounding technique can help you feel safe and supported. Try taking a timeout from whatever you’re doing to dial into your senses with the 5-4-3-2-1 method. Simply identify five things you see, four things you hear, three things you can touch, two things you smell and one thing you can taste. Other grounding techniques include:

• Visualizing a place that makes you feel calm
• Reciting an empowering mantra or familiar facts
• Clenching and releasing your fists a few times
• Putting your hands in cool water
• Stretching your limbs
• Listening to music

What to do during a depressive episode

A depressive episode is a period of unusually low mood. The symptoms you might experience during this time are similar to those felt by people with major depressive disorder (MDD). During this time, you might experience:

• Overwhelming feelings of sadness, worthlessness and hopelessness
• Little interest in doing the things you usually love
• Low energy or fatigue
• Lack of motivation
• Difficulty concentrating or making decisions
• Sleep disturbances
• Suicidal ideation

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

When you’re starting to experience these symptoms, it can be helpful to prioritize the activities that usually uplift your mood. For example, here are some things that may help with depressive episodes:

1. Physical activity

When you’re physically active, your brain releases mood-boosting endorphins that make you feel good. It can also help take your mind off of what’s bothering you in the moment. If it feels too hard to go to the gym and do your usual workout, start small with an afternoon walk or soothing yoga session. Setting realistic exercise goals can help you take better care of your body during these times.

2. Sleep

Did you know there’s a link between sleep deprivation and depression? It can be hard to get the recommended amount of restorative rest when you’re feeling low, but it’s necessary for your well-being. Try to maintain a regular sleep-wake schedule, and take extra care to reduce distractions during the night.

3. Self-compassion

Depression can make it hard for your inner voice to speak positively about anything, but try flipping those negative narratives into more compassionate self-talk. For instance, instead of telling yourself “I can’t do it,” say, “I’m doing my best.” The idea is to treat yourself with the same kindness as you would a friend. This small step can help lower your stress and improve your overall outlook.

Get help with bipolar mood swings at Lightfully

Remember that some things are beyond your control — the goal is to focus on what you can control in these situations. If something unexpectedly triggers your symptoms, remove yourself from the situation if you can and/or make an appointment to talk about it with your therapist. 

If you need more support than what regular outpatient psychotherapy sessions can offer, reach out to Lightfully. We provide personalized treatment plans that help empower our clients to take control of their mental health. Everything we do is driven by evidence-based, whole-person-centered care provided by caring, dedicated experts.

If you’re ready for support that truly sees you, we’re here. Take the first step with Lightfully’s deeply human approach to mental health care by getting in touch with our Admissions Concierge Team.