Imagine a day when everything seems normal to you. You get up, you start your activities, but something is wrong. Your heart is racing for no reason, your thoughts become intrusive, and a dull fear sets in. The anxiety is there, like an old unwanted acquaintance that comes back without warning.
When living with bipolarity, anxiety can be a frequent companion. It sometimes arises as a shadow or a tension that is often difficult to tame. In this article, we will dissect this link between anxiety and bipolarity, and above all, offer you concrete ways to regain control.
Anxiety is often associated with mood swings. Find the different types of bipolarities in our article on the subject. When you are in a low phase, your energy and motivation are low, but paradoxically, your mind remains active, often focused on negative thoughts. You rehash, you doubt, and everything can seem insurmountable.
Conversely, when you are in a high phase, excitement and restlessness can fuel a different form of anxiety: a fear of not doing enough, of not living up to your growing ambitions. This may result in difficulty settling down, increased irritability, or a feeling of constant tension.
The biological link: Anxiety and bipolarity share common bases at the brain level. Fluctuations in the regulation of serotonin, dopamine, and cortisol (stress hormone) can exacerbate both the intensity of emotions and the tendency to anticipate disasters. This then creates a spiral that is difficult to break.
I remember a time when everything seemed to add up. I was already in a fragile emotional state, and a simple casual discussion with my former boss was enough to trigger a wave of anxiety. Thoughts went on a loop: “Why did he say that? Did I do something wrong? ” These questions, irrational but terribly burdensome, took up all the space in my mind.
For days I was paralyzed by this worry, unable to focus on anything else. What could have been a simple remark passed under a distorting magnifying glass. But looking back, that moment taught me an important lesson: anxiety is not an absolute truth, but a perception that is amplified by my current state of mind.
Recognizing anxiety is the first step in managing it better. Sometimes it comes in an obvious way, but other times it can be more insidious. Here are some common signs:
The problem is that these signs can mix with those related to mood swings, making it harder to tell what's coming from anxiety or emotional fluctuations. However, it is essential to take the time to observe them in order to act on them.
Anxiety can be expressed differently depending on what condition you are in. Here is how it can occur at various stages:
Anxiety often becomes linked to ruminations. You worry about everything, even the little things. You feel paralyzed at the thought of making decisions, and every problem seems insurmountable.
What you can do:
Anxiety here can be linked to an overload of ideas and energy. You put immense pressure on yourself to achieve everything, you are afraid of losing this momentum, and you may feel overwhelmed by your own expectations.
What you can do:
Even in a more neutral phase, anxiety can remain hidden, especially if you fear a change in state. What seems like a lull can be punctuated by thoughts like, “When is it going to start again? ”.
What you can do:
Here are practical tools that you can incorporate into your daily life, regardless of your current emotional state:
It is a simple but very effective method for calming your nervous system. It consists in:
Practice this exercise several times a day to put your mind in the present moment.
When an anxious thought comes up, write it down. Then ask yourself these questions:
Putting your emotions into words often helps to reduce their intensity.
Physical exercise is a natural regulator of anxiety. No need to start a marathon: a simple walk, yoga, or stretching is enough to release endorphins and calm your mind.
Learn more about The effects of sport on bipolarity here.
Coffee, tea, sugar... These elements can intensify feelings of anxiety. Replace them with infusions or snacks that are rich in magnesium (such as nuts or dark chocolate).
Anxiety likes chaos. A structured routine can help you regain a sense of control. Plan your days in a realistic way, with time for yourself, and moments to reconnect with what soothes you (reading, meditation, gardening...).
An aspect that is often forgotten is reminding yourself that you have already overcome difficult times. Anxiety has the ability to make you forget your successes, to make you believe that you are more vulnerable than you are. So, make a conscious effort to reconnect with your strengths.
It is important to remember that you are not alone. Anxiety can make you think that you have to manage everything by yourself, but talk to a loved one, a professional or join a support group can make all the difference. Often, simply putting your feelings into words reduces the emotional burden.
Anxiety can be stressful, especially when combined with mood swings. But it is not inevitable. With the right tools, a better understanding of your mechanisms and a desire to take care of yourself, you can learn to manage it.
Remember: it's a part of your life, but it doesn't control you. Every step you take to better understand yourself, to reconnect with yourself, is a victory. So be patient, kind to yourself, and keep moving forward. You are capable of it. 🌿
