We must accept that manic phases that are sometimes pleasant at the moment are often harmful for our loved ones and ourselves.
Document what happened from the beginning to the end of your old manic episodes.
Create a timeline that documents the onset of triggers, mood changes, and the onset of symptoms such as changes in behavior and sleep.
Gather feedback from witnesses, such as your spouse and the doctors who observed the cycle.
Gather evidence of these episodes, including emails and notable writings. To do this, nothing could be easier than creating a personal diary.
If you have experienced multiple manic episodes, assess the recurring patterns between them. This history will help you predict and limit new episodes. Here are some of the patterns I saw during my episodes.
Before my triggers appeared, I was often in a state of deep depression.
My triggers were always related to personal issues.
They were expressed in electronic messages, a fixation on the news, the rejection of the concerns of others.
My main symptoms were the rush of ideas and lack of sleep.
Interests and habits have grown to the extreme.
I went very quickly from a triggering event to symptoms and then to mania.
Identifying these patterns can help identify the start of a new episode. Establishing rules of thumb based on the story can help defuse or manage an episode. Here are some of the rules I came up with. What does it mean to have manic episodes?
If I experience any of the signs of hypomania, I should tell my doctor and spouse immediately.
For me, a sleepless night is an important cycling sign. I need to contact my psychiatrist.
Some behaviors that were amplified during mania were OK in moderation but need to be monitored. If I've been eating something all day, I try to get out of the house and/or talk to a friend. Go for a walk or do the gym.
For me, recovery has been a team effort with doctors and family. In addition to developing rules, we have also assigned responsibilities for actions based on these rules.
As a witness to my previous episodes, my spouse is very sensitive to the early signs of my recovery. She has my blessing to contact my doctor when he sees me showing these signs. I asked her to contact my doctor by text or email with a copy to me so that I would not be excluded and that there was no miscommunication.
We have to trust each other. I know that my doctor will be objective and that he will not accept my spouse's word as authority. He does his best to assess everyone. We all need to be open to the perspectives of others and trust that our shared goal is my recovery.
In the past, I had often resisted and disliked having my doctor and spouse take control when I started a manic phase. I allowed my spouse to speak with my doctor, using the communication protocol mentioned above.
I recognize that my spouse needs to take control when I am no longer able to make lucid decisions for myself. I have prepared formal instructions for this scenario, but I should better formalize them in an advance psychiatric directive.
“We all have our own maniac/delusional triggers that we need to get to know the most common trigger is insomnia.”
To conclude if we had to summarize this in one sentence, Analyze past manic phases to implement an action plan.
Here are our tips and techniques to better manage your manic phases, especially thanks to accurate bedtime schedules.
Understanding if we are in a manic phase is the first thing to detect. For this you have the help of your loved ones and your healthcare team (psychologist, psychiatrist). You can also document your life in a personal journal to help you better understand what triggers a manic phase.
Alcohol, illegal drugs, and prescription medications (such as antidepressants without mood stabilizers) that alter mood can all contribute to a manic episode and affect your ability to recover. Avoiding these substances can help you maintain emotional balance. It can also help with your recovery.
When living with bipolar disorder, it's essential to structure your daily life. Personally, I use the Clock application on Android, which allows me to set these bedtime schedules. The free application also allows you to manage your alarm clock to music, and especially to put your phone in black and white during these hours of sleep. This includes following a healthy diet and avoiding caffeine (coffee & tea from 15:00 at least) and sugary foods that could affect your mood.
Getting regular and adequate sleep can also help you avoid manic or depressive episodes. In addition, it may help to reduce the severity of episodes that occur.
Bingeing to spend can be one of the main symptoms of mania. You can deal with this by limiting the ease with which you can access your finances. For example, keep enough cash to maintain your daily lifestyle at home, but don't have extra cash. It depends on each case but sometimes asking a loved one to look at these accounts is a good approach.
You can also keep credit cards and other spending methods in places where they are more difficult to use. Some people find it helpful to give their credit cards to a friend or family member they trust, while others avoid getting credit cards altogether.
Create reminders to take your medication if needed and to maintain a regular bedtime. Also, consider using phone or computer notifications to help you stick to your schedule.
“When you're going through a manic phase, it's essential to structure your daily life.”
Once you are in a complete manic state, you may feel that you don't need help or be ready to accept it. That's why the best way to deal with mania is to approach it early on.
If you think you are heading for a manic attack, contact your doctor and loved ones first. Your doctor may need to change your medication dose if you are taking a mood stabilizer, for example, to reduce the amount of anti-depressant medication or recommend that you try another medication.
Take your medication exactly as your doctor told you to take them, even if you don't think you need them. Tell your doctor about any supplements or herbs you are taking. They can cause worrisome side effects.
Review what's going on in your life and stress levels. See if you can go back on your commitments a bit. Personally, I take notes every day in a personal journal and practice meditation. If you slow down now, you may avoid having to take more time off later because your symptoms have gotten worse.
Consult a counsellor or therapist. If you're not yet in therapy, find someone who treats people with bipolar disorders. It can help you learn to identify and manage troubling thoughts, emotions, or behaviors.
Look for ways to relax. When talking to others, focus on listening. Make time for yourself to read, listen to your favorite music, or watch a show.
Get enough sleep. Now is not the time to skimp on your sleep time. You need at least 7 hours per night. (This varies by age and by person). Other alternatives are also relevant, for example we can talk about Meditation that calms the mind.
Avoid caffeine not only in drinks, such as soda and energy drinks, but also in over-the-counter medications, especially after 15:00.
Avoid drugs and alcohol. They can affect your mood and may interact with medications you are taking.
Above all, don't put off looking for help so you can continue to get over your manic “high”. The higher your manic episode is, the more your mood can collapse after it ends.
To finish: Here are some tips on how to manage your irritability during a manic phase.
