Managing your bipolar disorder is Accept your bipolarity.
By definition, the bipolarity It is a disease of emotions.
It's no secret that absolutely everyone has mood changes (joys, sadness, anger...).
However, what will differentiate those of bipolar people It is that these switch easily into theuttermost without particularly having to do with the context of the moment.
You should know that the bipolarity is classified as the 6th cause of handicap According toWorld Health Organization (OMS) with around 2.4% of the world population being affected.
Of course, as with diabetes for example, there are different types of bipolarity.
The phases of a bipolar person then consist of a random succession of 3 states:
• A state of euphoria, called manic phase which corresponds to periods of excessive excitement, ideation, hyperactivity and a decrease in the need for sleep.
• A state of overwhelm, called depressive phase which corresponds to periods of profound sadness, loss of interest in usual activities, fatigue, and often suicidal thoughts.
• A condition without symptoms in which most people with the condition feel “normal” and engage in activities in a traditional manner. This condition occurs during what is called a free interval.
Thus, depending on the order of sequencing as well as the intensity of these various phases, a specific type of bipolarity will be brought to light.
If a person experiences a longer period of time during which symptoms did not occur, then we speak of remission.
Let's now look at the typical inerrant symptoms in each phase together.
An episode of mania (sometimes hypomania) is recognized by the presence, for at least 1 week, of several of the following symptoms:
An episode of depression typical is characterized by the continuous presence, for at least 2 weeks, of several of the following symptoms:
“Diagnosis is the first step to recovery, because only when we understand what is wrong can we start to find ways to fix it.” - David Agus
Now that we've seen a bit more precisely what the bipolar disorder as well as its way of manifesting itself on a daily basis, let's focus slightly on different possibilities for Get tested.
There are in fact several tests to define if you potentially have a bipolar disorder such as DMQ, the bipolarity index or even the Hangst questionnaire.
Other tests also exist to detect depression.
You will find all the tests hither.
\\ ATTENTION//
A real diagnosis can only be made and, above all, confirmed by a psychiatrist. We therefore recommend that you consult these specialist doctors to be sure.
Thus, the tests presented above are intended to guide a diagnosis and not to make it.
There is evidence that suggests that the bipolarity could be hereditary.
Indeed, some studies have shown that if a close relative (such as a parent, brother, or sister) has bipolarity, this may increase the risk of developing the disease.
According to some estimates, the risk of developing a bipolarity in a child whose parent has the disease is about 10%. If both parents are affected, the risk can reach up to 40%.
However, it should be noted that bipolarity is a very complex condition and is likely caused by a combination of genetic, contextual, and environmental factors.
Having a family history of bipolarity So does not necessarily mean that someone will develop the disease. But it is true that it can increase the risk.
Treating bipolarity is a long-term process that often requires a combination of medicines and behavioral therapy to alleviate or eliminate symptoms.
Medications used to treat bipolarity include mood stabilizers, antipsychotics, and antidepressants.
Les mood stabilizers, such as lithium, carbamazepine, and valproic acid, are often used as the first line to prevent manic and depressive episodes.
Antipsychotics may be used to treat symptoms manic and psychotic, while antidepressants may be used to treat depressive symptoms.
La behavioral therapy, such as cognitive behavioral therapy (CBT), can help people with bipolarity recognize the warning signs of their episodes and develop strategies to manage them.
It is important to note that the bipolarity Is a chronic illness which often requires lifelong treatment.
With appropriate treatment and the support of a health care team, it is possible to live a productive and fulfilling life with bipolarity.
Today, There is no cure for bipolarity. It is a chronic disease that, once established, remains present. However, there is no evidence that it is impossible to cure it permanently. The future may have some surprises in store for us on this subject;)
Now we are going to share with you the steps of hope to learn how to manage your bipolar disorder on a daily basis. The objective is to put in place tools and tactics to anticipate and better manage your manic and depressive phases.
Created by bipolar people for bipolar people
“We can succeed personally and professionally as a Bipolar.”
Setting up a routine such as meditation, keeping a diary, practicing sport, using technology via mobile applications for follow-up, being accompanied by a psychiatrist, participating in discussion groups makes it possible to succeed as a Bipolar.
The accumulation of each of these elements thus makes it possible, in the long term, to effectively shorten the journey that leads to reinstatement and stability.
Bipolar disorder is not a calamity.
These famous women and men are also bipolar people:
Napoleon Bonaparte, Winston Churchill, Mel Gibson, Mel Gibson, Mariah Carey, Mariah Carey, Mariah Carey, Jimi Hendrix, Frank Sinatra, Catherine Zeta-Jones, Virginia Woolf, Friedrich Nietzche, Friedrich Nietzche, Friedrich Nietzche, Vincent Van Gogh, Hector Berlioz...
Experiencing emotions in a different way often allows for the development of extraordinary skills, including creativity.
An adage (mentioned in the Steven Fry documentary with Robbie Williams): The secret life of the manic depressive. (the secret life of bipolar people)) says that to succeed in Hollywood, you have to be bipolar.
So that explains that...
THEAcceptance of bipolar disorder is the first step to hope.
At HopeStage, we have developed a program to help you better manage your bipolarity on a daily basis to make it an opportunity.
In this guide, we consider that you have been Diagnosed bipolar by one or more psychiatrists. However, if you have any doubts or questions, we strongly recommend that you consult a psychiatrist or psychiatrists specializing in bipolarity in order to clarify them.
We made the choice not to talk about medications because we are not doctors. However, medication remains essential in the majority of cases.
For non-English speakers, I chose the name HopeStage because the literal translation is “stages of hope” .
That's it, it says, you are bipolar.
After having been diagnosed, the hardest part is accepting the fact that you have this disease.
But that's the way it is. And that doesn't mean you can't be happy or successful, just that it's something that's in you.
Until proven otherwise and if scientific discovery is made, there is no cure for bipolarity. You only learn to manage it, to live with it.
And as all acceptance must come from within (because YOU are at the heart of your success), it is not up to others to take care of you but it is up to you to start and implement all initiatives in order to recover as quickly as possible.
Note, however, that external assistance is, of course, welcome and even indispensable.
Simply, it is important to adopt a proactive approach to the bipolarity.
It is undeniable that being accompanied helps enormously. However, it is YOU who are at the center of YOUR success.
Therefore, the best option is to seek, by yourself, one or more psychiatrists in order to get diagnosed.
In France, only psychiatrists (who have studied medicine) are in a position to prescribe medication for you.
We made the deliberate choice not to talk about medications because we are not doctors. You will therefore not see information on medications in this guide but treatment must be taken in most cases.
Accepting one's bipolarity is, in our opinion, the first step to recovery.
It is indeed complicated to go to the next steps without making sure you have accepted the disease, at the risk of building a castle on sand.
To do this, here are some tips to achieve this:
Remember that recovery and Managing your bipolar disorder take time, but by taking the necessary steps, you can live a fulfilling and happy life.
“They didn't know it was impossible, so they did it.” Mark Twain
When one is bipolar, it is important to build a multidisciplinary healthcare team including one or more therapists.
You will then complete this shock team with your loved ones and other bipolar people with whom you can share on a regular basis as explained below. (A therapist can be a psychologist Or a psychiatrist It's a term that means caregiver.)
It is essential to be able to be monitored by a therapist at least once a month.
Everyone is free to find the rhythm that suits them, however, consistency is essential. This is especially true for people with bipolarity because changes can be drastic, rapid and frequent.
Indeed, it is not because everything seems to be going well and that you are happy/stable that you should stop your efforts. The important thing is to always be in the forefront.
Hence the need to have an outside perspective.
Although rarely done, it is important to prepare for your psychotherapy sessions:
- What's bothering you right now?
- What do you want to talk about first?
The sessions of therapies are often short (30 to 45 minutes on average), so it is essential to have a common thread.
Personally, I write my thoughts and questions in advance on a Google Docs/Word. Generally, the lack of time causes potential frustrations, which is why it is important to choose only one subject to have time to get to the end of the session and not have to stop in the middle of the session.
Some topics can also be discussed with family and friends or during discussions in discussion groups.
On the contrary, If you want to talk about your medications, it's best to spend some time on this topic with a psychiatrist whose job it is rather than talking about it with people who are not doctors and may have a non-medical approach to the effects of doctors.
Seeing a psychiatrist does not prevent you from seeking the support of a therapist whose training is not specifically medical.
Be careful, however, because the profession is not always well regulated and some therapists say they are psychologists, for example, without having done the appropriate studies and especially without having the skills.
One psychiatrist has studied medicine and is qualified to prescribe medication.
A therapist has not studied medicine and therefore does not have the possibility to prescribe medicines.
You should therefore rely on the psychiatrist rather than your therapist for the medication part.
It's important to have a therapist who understands the reality of bipolarity in order to have better advice and a guide you can trust.
Indeed, in general, it is complicated to help a person we do not understand.
Creating a routine is essential to facilitate Stabilization of a bipolar.
However, this can take a long time depending on what you want to implement.
It is important to do only one thing at a time for a period of at least 1 month.
For example, if you start with step 1, which is to drink 50 cl of water when you wake up, you must stick to this routine for 1 month in a row before you can start another routine.
The objective is to take small steps in order to successfully maintain your routine over time and do not give up during manic and depressive phases.
Here is my own routine:
Each day, once I've written down my thoughts in my diary, I take a few minutes to set goals for the day. These are often 2 to 4 things in order not to have too much to accomplish, such as:
Today's goals:
This exercise must be done before all other tasks (Open my emails and my other communication channels).
The idea is to be able to determine what is most important for us to accomplish and to organize ourselves accordingly.
Emails/SMS/Slack are the goals of others, not ours and it is essential to be able to take stock of what we want to achieve.
You can also Set goals for yourself in the longer term, over the week (personally I like doing it on Sunday afternoon) or even goals over 20 years. Then take the time you need by putting yourself in the right conditions to perform the exercise.
In order to be happy, it is best to be in line with what you want to achieve in your life. So you will not be involved in a race that is not yours like the one your family or your manager wants.
Some people are convinced that they have to do something for the rest of their lives. Once fulfilled, they realize that it was not their dream but that of others or what society considers to be successful.
“You are what you eat.” Gillian Mckeith
Like any living being, you need the right ingredients for your body to be able to function properly, for example, your brain.
We detail in more detail in this article: How does our diet affect our stability?
Overall, it is important to be careful not to eat too much sugar or processed foods, to avoid sodas as much as possible even if a small difference from time to time does not hurt.
On the stimulating side, avoid coffee and tea, especially after 3 pm and above all, limit your alcohol consumption.
Yes, it is true that these things are sometimes complicated to happen and for some, cultural (such as alcohol). But believe me, doing without it will increase your ability to remain stable in the long term.
Sport is a good way to keep control of your sleep and to regulate the energy and also the emotions that go through us.
At the beginning of a depressive phase, if it is still possible to practice sport, it can become a stimulus. All sports are then recommended.
Personally, I really appreciate yoga for its physical and meditative benefits as well as the pool, tennis, running and cycling to replace the subway.
Bipolar or not, it is recommended to do sports at least 2 times a week. However, you can also practice it even more regularly, it will only benefit you.
Walking and/or cycling are therefore a good way to compensate for the days when you are not doing “sports” strictly speaking.
Sleep is crucial for stability.
So avoid changing your bedtime schedule as much as possible.
It is also essential to allow your eyes to see the light of day when you wake up.
So, having a restful sleep must be one of your top priorities to stay steady.
How do you learn to meditate?
Personally I like a playlist on Spotify “3 minutes meditation”: it's free and the duration of the meditations is quite short. Sometimes I do 5 minutes or more but the important thing is to be regular in your practice.
The benefits of meditation no longer need to be demonstrated, almost the entire scientific community is convinced of it.
Many therapists are in a position to introduce you to this practice.
However, be sure to choose a method recommended for bipolar patients.
🧘 ♀️ Learn to meditate
It seems important to us to write down your thoughts so as not to ruminate on them all day long.
Several studies have also highlighted the benefits of this practice on a daily basis.
One of the most used concepts is that of”5 minutes newspaper” — Anglicism is easy to understand.
Here is the structure of the 5-minute log:
In the morning when you wake up:
I am thankful for...
Today is going to be a great day because...
Positive Affirmations...
Before going to bed:
3 things that were great today...
How could I have made my day better?
✍️ The PDF of the 5-minute newspaper
One of the most important things is to write about what you are thankful for. For example: “I am grateful to...”
This should ideally be written every day to start the day off right.
Personally I also write down my goals for the day and once a week (usually on Sundays) I write down my goals for the week.
Being able to write down your thoughts, whether good or bad, allows them to be externalized and thus relieves the conscience.
Generally I also take the opportunity to write down what I learned the day before in order to have the opportunity to consolidate my acquired knowledge. It allows me to transfer what I have learned from my short-term memory to my long-term memory.
🧠 Learn more about how to improve your memory
Writing gratitude sections is also a good idea as is the (5-minute journal) exercise.
This simple concept makes it possible to be happier and to improve a little more every day.
You can also complete this exercise with a chart of your mood at your sunrise and bedtime times.
Your loved ones are the first to want to help you manage your bipolar disorder.
They are essential in your life and your stabilization. You must therefore help them understand your illness and talk about it with them so that they can detect your depressive or manic phases to help you better manage them.
To explain bipolarity to your loved ones, you need to use simple sentences at the beginning.
I often say that it is a disease of emotions.
When I say “close people,” it's best to stay in a circle of friends and family, companion/girlfriend that's convenient for you.
Unfortunately, bipolarity is still taboo in work in 2023 and that is why I recommend that you do not talk about it in a professional setting except as a last resort. Especially if you have multiple work stoppages.
You can ask your psychiatrist for advice because he is the one who prescribes work stoppages and he has more information.
It is not easy to talk about your bipolarity, however, it is something that can be liberating and even life-saving.
It is sometimes complicated for your loved ones to cope with manic or depressive phases.
It is then necessary to find solutions to help them and thus “save” them.
Facebook groups like Helping a bipolar With whom we work as well as associations are also there to support them in order to be able to talk to each other about the difficulties they encounter and find solutions.
What is peer support?
Sharing with a bipolar peer who has experienced similar suffering.
The idea is to have a peer helper who can help bipolar people live their daily lives better. A trustworthy person to talk to during difficulties at the beginning of a manic or depressive phase for example.
To do this, we recommend contacting the association Espairs or The perched house to help you on the subject.
Do not hesitate to send us an email to: hello@hopestage.com in order to learn more about the solutions we offer in order to effectively manage your bipolarity.
Prevention is better than cure.
Indeed, in the middle of the manic phase, it is particularly complex to realize your condition.
It is therefore essential to be able to set up rules to understand how we experience a manic phase in order to be able to anticipate it.
The easiest way to manage this type of phase is above all to be aware of its triggers, so that you can put in place your action plan as soon as they appear.
You must therefore analyze your last manic phase, and note the triggers in order to be able to anticipate the next one.
This is often linked to insomnia but everyone can have different triggers.
More generally, a healthy lifestyle is a foundation for stabilization.
It is imperative to get to know each other better on a daily basis in order to limit risks. And that sometimes means refusing to go out with friends or coming home earlier in the evening.
It is important to define how you want to react when a manic phase occurs.
Often, a manic phase begins when you have difficulty sleeping, so insomnia, without feeling tired.
My first action is, for example, to significantly limit evenings that end late, alcohol consumption and to launch too many projects at the same time. I then strictly respect the bedtime and waking times to manage not to disturb my sleep more than necessary.
I am going to do more sports and more intensively to help me sleep. Chatting with my loved ones also helps to prevent them and allows them to reframe my behaviors as soon as possible.
I also force myself not to make important decisions and not to make major purchases.
Depression is often the most dreaded phase for bipolar people.
Above all, it is essential to detect it when it shows up.
The most important thing is to reduce the pressure and stress you have at work and in your life in general.
Pause secondary projects so as not to be under too much pressure. If you have associative commitments, for example, ask for a break..
Setting up very strict routines to not isolate yourself will then be beneficial.
Do not hesitate to give instructions to your loved ones to prevent and intervene in the event of a depressive phase.
I personally take a few days off and if possible I take advantage of these 3-4 days to change my environment by going to my parents' house to rest. I then take the opportunity to go on long hikes in nature to recharge my batteries and put aside, or even switch off my mobile phone.
You can write this action plan and write down your symptoms of depression when you are stable because once depression sets in, it is often complicated.
It is essential to warn loved ones about a future difficulty answering the telephone, for example, so as not to lose friends because we become unreachable.
When you feel the symptoms coming on, you need to have a clear plan to not let yourself sink in.
Personally, I ask for a few days off or contact my psychiatrist by phone to ask him if necessary for a few days off work in order to be able to go home to my parents.
Usually only 2-3 days off are enough, combined with the love of my loved ones and long walks in the forest. But if I drag on too long, that's when things can get worse.
Everyone must have THEIR own personalized action plan in order not to go into depression rather than to try to get out of it.
Another benefit of having a precise routine is knowing exactly when something is wrong. It also allows you to stick to a routine as much as possible, avoiding falling into depression.
Simply walking is essential for many so take advantage of it, it's free:)
We offer free challenges to get out of depression between bipolars.
Here is an overview of our challenge. To join it, the easiest way is to join our community.
“Hello pandas
We regularly launch challenges in order to get out of his depression.
Once the week's challenge is over, it must be repeated the following week in addition to the new challenge. For example, in week 3, every day I have to say hello gratefully, walk for 15 minutes, write 5 minutes in my diary.
Week 1: Say hello with gratitude in the messenger group
Week 2: Walk at least 15 minutes per day
Week 3: Write 5 minutes a day in your personal journal
Week 4 : Walk for at least 30 minutes per day
Week 5: Meditate for 3 minutes a day
6 weeks: Do sports once a week
Week 7: Be accompanied:
Finding the ideal support for bipolar
If you can't do the week's challenge, you have to start again at the beginning, at week 1. ”
We call ourselves pandas rather than bipolar to de-dramatize bipolarity and so that others cannot understand what it is if you want to remain discreet.
The perched house is a very relevant association when it comes to peer support and discussion groups.
These meetings are held several times a month, however places are limited so do not hesitate to register in advance. They are led by a referent peer helper — a little extra to help you better deal with your bipolarity.
The objective of a discussion group is generally to discuss with other bipolar people about the problems encountered and to share solutions with the group.
It is a non-judgmental space where you can learn more about your illness by talking to people who have the same difficulties as you.
Other associations bring together bipolars such as Argos2001 (more for >40 years old) or Bipolarité.org in Belgium if you want face-to-face meetings.
The stages of hope are not an end in themselves.
One of the difficulties is to put in place all these levels.
That is why we exist.
It is always easier to motivate yourself through a group than to do things alone.
We have created a support community on Facebook and you will also find guides that are sometimes more detailed than this document.
🎭 Join the discussion group
To summarize, the steps to stabilize would be: CAPREGOT :
- CUnderstanding: Become an expert in your bipolarity, types, phases, treatments, risks.
- AAcceptance: Accept your difference and free your voice
- Ppsychotherapy: Follow-up with psychiatrist and psychologist, etc.
- RPositive routines: Sleep, nutrition, physical activity, work, etc.
- ESurrounding: Relying on family, friends, and loved ones.
- GDiscussion group: Talk to peers for support.
- OTools: Personal diary, mood tracker, crisis plan, etc.
- TMedical treatment and follow-up: Medications and communication with caregivers
HopeStage is a global solution for supporting bipolar people in their recovery. The aim is to turn your illness into an opportunity.
If you have questions or ideas to improve this guide, the easiest way to help us is to send an email to hello@hopestage.com.
It will be a pleasure to read you.
🎓 Discover our courses
How can you better deal with your bipolar disorder on a daily basis? 🎭
We give you the pillars to learn how to manage your bipolarity. 🤩
🎓 Complete training > 40 videos
🤓 Everything you need to know about bipolar disorder
😟 The depressive phase
😆 The manic phase
🧐 Learn to manage bipolarity
💪 Healthy living
🥱 Sleep management
🧘 Meditation
✍️ The personal diary
🗯️ Define your crisis plan
👩 Psychotherapy
👩 💻 Psychoeducation
👨 ⚕️ Follow-up with a psychiatrist
💼 Work and bipolarity
💶 Managing your budget in a manic phase
🏥 Managing a hospital stay
😊 Tips for your loved ones
💬 Your private chat
📱 Your mobile application
😍 Videos are available for life
🎬 Resources for bipolar (your toolbox to best manage your bipolar disorder. (PDF, Tests, Lists, Exercises, Links...)
👉 List of organizations for bipolar (updated with contact details)
Here is a non-exhaustive list of organizations for bipolar:
We need your help to spread the word about our condition. Mutual support is our reason for being so that those who manage their bipolarities can help others. We are a drop in the ocean, but thanks to you, we can change the flow. Start by giving us your opinion in the comments 😊
