La bipolarity is a mood disorder characterized by significant variations in mood, oscillating between periods of euphoria (mania or hypomania) and depression. These fluctuations can profoundly affect daily life, relationships, and well-being.
You may be wondering how navigate in the sometimes tumultuous waters of the bipolarity. This journey is not only a challenge, but also an opportunity for inner discovery. Together, let's explore the habits to avoid to allow you to move towards a more serene and sustainable balance.
Insomnia may seem like an elusive enemy, but by adopting regular sleep routines and limiting stimulants like caffeine, you can regain a restful rest. Consider creating an environment that is conducive to sleep: calm, dark, and fresh.
While tempting, long, irregular naps can disrupt your circadian rhythm. It is therefore essential to maintain a regular routine to stabilize your mood. For example, limiting yourself to a 20 or 30-minute nap is a good solution. It's up to you to feel what works best for you.
La nutrition plays a key role in the management of bipolarity. So avoid extreme diets. Choose a balanced diet, rich in fruits, vegetables, and quality proteins.
It is something that I personally find difficult to respect. Not that I am extreme in my diet but rather that I easily turn to the easy way out: pasta or rice. This is something that I therefore try to change little by little, for example, systematically introducing fruits and vegetables into each of my meals. Quick tip: buy ONLY what you want to achieve. So avoid buying junk food, so you won't be tempted anymore!
You can also go see our article on How our food affects our stability.
The excesses of caffeine and sugar can cause fluctuations in energy and therefore mood. Moderating their consumption can help maintain a more stable balance. As with the previous paragraph, avoid buying them avoids consuming them. A matter of habit!
Exercise is beneficial, but excess can be counterproductive. So find thepoise that suits your body and mind. Activities like walking, yoga, or swimming can be particularly calming.
Conversely, prolonged inactivity may worsen symptoms of bipolarity. Even short periods ofphysical activity regular routine can provide significant benefits for your mental well-being. So try even a short 5-minute walk and extend it if you feel like it!
Toxic relationships can exacerbate symptoms of bipolarity. It's important to surround yourself with people who support and understand you. We are the sum of the main people we meet. So choose them wisely!
While isolation can feel comfortable at times, maintaining healthy social relationships is crucial for your emotional well-being. Learn to surround yourself with supportive and caring people. Our article on The influence of the family environment on bipolarity I hope I can guide you in this direction
Overwork and multitasking can increase stress and anxiety. Learn how to set limits and prioritize tasks to maintain a healthy balance. For example, prioritizing only one essential thing for the morning and another for the afternoon is a good practice to adopt.
Procrastination may seem like a loophole, but it often ends up increasing stress. Set achievable goals and celebrate every small victory. Clarifying goals is key! The clearer they are, the more likely you are to reach them. Also, focus on the process rather than the result. You will only be more satisfied!
Alcohol and substances may seem to offer temporary relief, but in the long term (and even in the short term), they can worsen symptoms of bipolarity. Look for healthy alternatives to deal with difficult times.
Personally, I made the choice to quit alcohol for good and the consequences are incredible: clarity of mind, general well-being, better stability. Without being so extreme, you can simply reduce your consumption.
The article by Benjamin Getenet, psychologist, on How stopping drinking can make you feel better might be of interest to you.
Respecting your medical treatment is essential. If you have concerns or side effects, discuss them with your doctor (psychiatrist or primary physician). Adjusting or monitoring your treatment can make a big difference. Also, consider that finding the right treatment takes time and that even once established, it can change.
Too much time in front of screens, especially before sleeping, can disturb your slumber and increase your anxiety. Try to limit this exposure, especially in the evening, to help your mind relax.
For example, I try to turn off ALL my screens every night (even on weekends) from 19:30-20:00 Making it a habit prevents you from feeling like you're making an effort to do it.
It can be tempting to look for quick answers online or to self-medicate, but it can be dangerous. It is important to rely on health professionals for appropriate diagnosis and treatment.
Be wary of solutions that seem too good to be true. The management of the bipolarity requires a balanced and scientifically based approach.
This article presented you with concrete strategies to manage bipolarity. By avoiding some of these habits, you can find a better balance in your life and thus feel more fulfilled on a daily basis.
With the right tools and the right support, living with bipolarity can become an enriching journey. Remember, you are not alone in this journey, and every step forward is a victory worth celebrating.
