Coping with Burnout: Strategies for Women Living with Bipolar Disorder

Coping with Burnout: Strategies for Women Living with Bipolar Disorder

Living with Bipolar disorder can be an emotional rollercoaster, but when you add the overwhelming effects of burnout it can become unmanageable. Women with Bipolar disorder face unique challenges in managing their mental health, along with the personal and professional responsibilities of life making it crucial to find coping strategies that address both the symptoms of the disorder and the impact of burnout. Failing to do so can lead to a chaotic mixture of Bipolar disorder mis-management and extreme burnout resulting in a manic or depressive episode.  

In this article, we’ll explore the difference between burnout and regular fatigue, signs of physical, mental and emotional burnout, practical ways to deal with the complex condition, focusing on self-care, boundary setting and time management. Discover how to navigate stress while maintaining  balance in your mental health and Bipolar disorder management.  

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Understanding Burnout in Women with Bipolar Disorder

Burnout for women with Bipolar disorder can manifest in various symptoms including extreme exhaustion, emotional and mental depletion, diminished sense of purpose, loss of interest in previously enjoyable activities, sleep deprivation, feelings of inadequacy, decline in work performance or in their personal life. Physically burnout symptoms include extreme weight loss or over-eating, headaches, dissociation or disorientation due to heightened stress levels. Constant fatigue often occurs when even after an adequate amount of sleep you experience persistent tiredness, low energy levels and diminished motivation. Feelings of ineffectiveness can also occur where women feel they are not meeting their own expectations or those of others, leading to discouragement, disillusionment, frustration and self-criticism.  

Focus and concentration can also be symptoms of burnout making it difficult to remember things and negatively affects your decision making abilities. Insomnia and other sleep disturbances can further exacerbate the physical and mental symptoms that are associated with burnout like physical pain and emotional dysregulation. There is also an increased risk of illness when experiencing burnout as your body’s immune system may be weakened which can lead to colds, flus and other illnesses. When experiencing burnout you may also notice behavioural changes like physical and emotional isolation from others, irritability and frustration as well as increase or decrease in appetite. 

It’s important to note that burnout is significantly different from regular fatigue. Fatigue is a temporary state of tiredness as a result of either physical or mental over-exersion. While burnout is a chronic state of emotional, physical and mental exhaustion caused by prolonged and persistent stress often experienced at work or in your personal life. Fatigue can usually be resolved with rest, where burnout is a more complex condition that usually requires comprehensive interventions like addressing the stressors that are at the root of the condition. If left untreated, burnout can worsen over time. 

When you are living with Bipolar disorder and dealing with burnout you can experience intensified symptoms especially if burnout occurs during a manic or depressive episode. You may experience mood swings, sleep disturbances and increased stress levels due to high demand in your professional or personal life. Manic episodes are often characterized by phases of overactivity and insomnia leading to physical exhaustion. When experiencing Mania which includes racing thoughts and overwhelming restlessness, it can be mentally draining and affect your focus leading to disorganized thinking. Impulsive behaviours can also occur during the burnout phase causing risk behaviors such as excessive spending as a coping mechanism. 

Depressive episodes have symptoms of extreme fatigue and loss of motivation which can both aggravate burnout. The inability to sleep or oversleeping experienced during depression can exacerbate burnout causing an individual to be in a chronic state of fatigue. The cognitive distortions that are a symptom of depression such as low self-worth and negative thought patterns can lead to emotional instability further contributing to the cycle of burnout. Bipolar disorder symptoms both in Mania and depression have a significant effect on activities of daily living so, when you are also experiencing burnout it is difficult to plan, organize and manage tasks like hygiene, nutrition, self-care or medication management. 

Recognizing the Signs of Burnout

Burnout can become easily recognizable in a variety of ways including emotional, mental and physical symptoms. Below is a breakdown of the signs that you may be experiencing burnout. 

Emotional Signs:

• Exhaustion: feeling drained or lacking energy for both physical tasks and emotionally depleting interactions.

• Cynicism: Developing a pessimistic regard toward people in your life or places you frequent like the organization where you work.

• Detachment: feeling disconnected from people in your life like a spouse or your daily responsibilities in your professional or personal life.

• Heightened Irritability/Sensitivity: experiencing anger and/or frustration toward minor issues that you perceive as major indiscretions.

• Extreme Sadness: feeling a sense of hopelessness or low self-worth which are both symptoms of depression. Crying uncontrollably without an identifiable reason. 

• Anxiety: experiencing excessive worry, constant tension and unexplainable nervousness. Feeling of anxiety can also manifest as racing thoughts which is also a symptom experienced with Bipolar disorder. 

Physical Signs:

• Chronic or Persistent Fatigue: feeling tired and depleted of energy even when you have had sufficient rest. 

• Insomnia: the inability to fall asleep and stay asleep causing restlessness and disturbances in your sleep-wake cycle.

• Headaches and Body Aches: feelings of constant pain in your body or muscles and persistent headaches.

• Frequent Illness: increased susceptibility to colds, flus and other illnesses due to weakened immune system.

• Change in Appetite and Weight Fluctuation: loss of appetite, over eating or changes in eating habits like types of foods or time you eat. These changes in appetite can lead to either rapid weight loss or extreme weight gain.      

Mental Signs:

• Diminished Concentration: having difficulty focusing, paying attention, completing tasks or staying on task.

• Memory Issues: experiencing forgetfulness or lapses in memory. Difficulty recalling information.

• Diminished Performance: decreased in daily productivity leading to feelings of inadequacy.

• Loss of Creativity: feeling unable to find inspiration, come up with new ideas or motivation for being creative.

• Feeling Overwhelmed: feeling a sense of being burdened by responsibilities or tasks

When it comes to burnout it is important to be proactive by identifying the warning signs to prevent further symptoms from occurring. Essentially when you are on the precipice of experiencing full blown burnout it is critical that you “know thy self.” Having a level of self-awareness regarding how your body and mind operate under stress is key. Being aware of your emotions, thoughts and feelings related to what you can tolerate in both your personal and professional life can help you decipher whether burnout is on the horizon or if self-care, self-compassion and a good night's sleep can stop burnout in its tracks. Developing practical coping strategies for managing the symptoms of burnout can be the difference between a temporary state and a long-term, complex condition that will have a detrimental effect on your mental health and Bipolar disorder management.   

Practical Coping Strategies for Managing Burnout

Self-Care Practices: 

Building uncompromising structure, routine and good habits around sleep hygiene is important. Your Circadian Rhythm, or your sleep-wake cycle will oftentimes take a backseat to tasks and responsibilities you feel obligated to complete. You may convince yourself that you can “catch-up” on sleep but once your cycle is disrupted it takes serious and long-term effort to get your equilibrium back. Remember, sleep is essential to the restoration of the body and mind and when you deprive your nervous system you risk burnout. Prioritize your sleep by going to bed and waking up at the same time everyday as tasks and responsibilities will be there to complete when you rise. 

Incorporating healthy nutritional habits and exercise in your daily routine can boost energy and release those feel good chemicals like serotonin and dopamine which are the best way to fight fatigue, irritability, reduce stress and keep symptoms of depression at bay. Minimizing the amount of processed food you consume has been shown to promote weight loss, lower blood sugar and blood pressure and lower cholesterol. Filling your diet with whole-foods rich in nutrients the body needs to function can reduce the physical, mental and emotional effects of burnout. 

Incorporating meditation or mindfulness practices in your day life like breathing exercises or grounding/earthing techniques can promote relaxation and calm in the mind and body. These practices can curb anxious thoughts, enhance sleep, create feelings of positivity and gratitude and reduce stress levels.     

Setting Boundaries:

One of the most beneficial and practical coping strategies for managing burnout is boundary setting. In my previous article How to Set Boundaries in Friendships for Women with Bipolar Disorder, I outline the importance of setting boundaries for your mental health and what it looks like when your boundaries are crossed. The key to setting boundaries is to remember that once they are created there should always be a consequence if they are ignored. Setting boundaries in any relationship, professional and personal will not be easy but the consequence of allowing yourself to be overwhelmed by others is burnout. Remember ‘No’ is a complete sentence and it's okay to use this two-letter word with anyone who can’t appreciate your need to prioritize your mental health and wellness. 

Building a Support System:

Having a strong support system of family, friends and your mental healthcare team can be key to managing burnout. The individuals in these circles know you best and may be able to help you recognize symptoms of burnout before you are aware. They are also usually aware of the triggers that can spark a Bipolar disorder episode so it’s important that when you are feeling overwhelmed either personally or professionally you lean on your team rather than isolate yourself. There is a likely chance that members of your support team have experienced burnout therefore they can be a valuable resource when figuring out how to deal with symptoms while also managing your Bipolar disorder. Incorporating peer supporters and groups into your support system can give you a new perspective on burnout and Bipolar disorder management when people share their lived experience in an empathetic, non-judgemental and understanding way.   

Time Management:

It's important to manage your time well in order to avoid feeling overwhelmed by the activities, responsibilities and tasks of daily life. For many years I have used a planner and a daily organizer as tools for managing my activities, responsibilities and daily tasks. Every night before I go to bed I break down the following day’s tasks, goals and priorities into manageable steps by creating a list of the most to least important “To Dos.” This allows me to visualize my activities of daily living from waking up and taking my medication to when I go to the gym to when I write my articles for my blog. I even write down when I drink my morning coffee, shower, dress and brush my teeth. I have always been organized in this way because it's my greatest coping strategy for avoiding burnout. I have experienced the condition a few times in my life and during my mental illness, the comeback after extreme burnout took years, a lot of hard work, self-reflection, self-compassion, self-awareness  and rebuilding coping strategies that worked for me. 

I’ve learned that I’m a high-energy human that likes to be active from the moment I open my eyes in the morning to the moment I fall asleep at night. I like lists, I like being organized and I love checking off boxes. I also learned that I can overwhelm myself with activities for both myself and others so I schedule daily self-care and downtime. I also set boundaries for what I am willing to take on and what I don’t have the ban-width for. Finally, I learned to give myself grace and realize that there are only 24 hours in a day and I can’t possibly fill them all with tasks and responsibilities or I will burnout. These were all hard learned lessons but they help me avoid getting overwhelmed and to prioritize my mental health.     

Final Thoughts

Coping with burnout while living with Bipolar disorder requires patience, self-compassion, self-awareness and the right strategies. It may also require some lifestyle changes once you have a handle on your symptoms. This may mean reconsidering a personal relationship or scaling back in your professional life. When you experience burnout it is usually an indication that the life you are leading isn’t sustainable and may not include elements of relaxation, self-care or Bipolar disorder management that you need to thrive on your wellness journey. Remember burnout does not happen overnight. It's a complex and long-term condition that involves chronic stressors that cause the manifestation of debilitating symptoms.  

By recognizing the signs of burnout, implementing practical coping strategies, and building a solid support system, women with Bipolar disorder can reduce the impact of burnout on their daily lives. Remember, managing burnout is a continuous process, but with the right tools and support, it’s possible to overcome. If you think you are experiencing burnout do not ignore the signs, instead reach out to your mental healthcare team and discuss how to face the problem while still maintaining good mental health.

Starting a Business: How Women with Bipolar Disorder Thrive as Entrepreneurs

Starting a Business: How Women with Bipolar Disorder Thrive as Entrepreneurs

Building a business is challenging—but for women with Bipolar disorder, it’s a path that’s uniquely transformative. Did you know that many entrepreneurs with Bipolar disorder report moments of creative brilliance, resilience, and innovation? One of the keys to sustaining a thriving business for women with Bipolar disorder is creating a foundation that is centered around your mental health and wellness while realizing you have the confidence, creativity, motivation and drive to succeed at entrepreneurship.

 In this article, I will uncover how women with Bipolar disorder can turn their entrepreneurial dreams into reality, face challenges head-on and harness their unique strengths. Through insight into the benefits of entrepreneurship, lived experience stories and actionable strategies, I will show you how to thrive in the world of business while managing your mental health.

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Entrepreneurship for Women with Bipolar Disorder: Challenges and Benefits

There is a school of thought that places a negative emphasis on the connection between entrepreneurship and mental health. The entrepreneurial journey is full of stressors that can have negative outcomes for an individual’s mental well-being. Although entrepreneurship can be rewarding in many ways like autonomy and sense of purpose, the intense pressure, heavy workload and potential for failure can lead to increased anxiety, stress and for some depression. Isolation when building a business can also be a challenge. The management of a new business, financial instability in the beginning phase and constant pressure to succeed can have a negative effect on your mental health. Burnout from long hours dedicated to getting your business off the ground is also a possibility as entrepreneurs do not necessarily have a 9am-5pm work schedule. These are some of the pitfalls that can have an impact on your mental health and the management of your Bipolar disorder.

However, there are some unique advantages of starting your own business when living with and managing Bipolar disorder. Research has shown that the same traits needed to be a successful entrepreneur are similar to the traits in a woman with Bipolar disorder, that of creativity, high-energy and motivation. Prioritizing your mental health by maintaining a strong support system, both personally and within your community, as well as having strong structure, routine and good habits around self-care, nutrition and medication management can be a natural transition to using your developmental tools and leveraging your creativity to build a successful and sustainable business. Essentially, when you take the time to build your mental health and manage your Bipolar disorder these same practices can be beneficial in your entrepreneurial journey. 

Entrepreneurship can be an empowering journey for women with Bipolar disorder. Oftentimes I’ve found it challenging to fit inside the corporate box of Monday to Friday 9am-5pm attempting to find a work-life balance that doesn’t exist for me in these spaces. Rather, on my journey to entrepreneurship I’ve discovered that I have a level of autonomy to set my own schedule and work at my own pace has been beneficial to my continued mental health stability and career success. With my Bipolar I disorder my baseline is more hypomanic than depressive and I have a lot of creative highs that I use to grow my business and increase my productivity. I’ve found purpose in turning what most would view as a negative into a business model that uses my lived experience to create a positive mental health space where I can have honest conversations that take my readers beyond the stigma.  

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Embracing Your Bipolar Disorder: Strengths and Traits that Help You Succeed

I’ve always viewed Bipolar disorder as my superpower and regardless of the challenges that I have overcome, in the present day this is proving to be the truth. Women with Bipolar disorder have a unique set of strengths, traits and abilities that can help them advance in the world of entrepreneurship. Creativity, perseverance, confidence, heightened energy, ambition and risk-taking are all qualities that individuals with Bipolar disorder possess. In the world of mental healthcare they can be referred to as “hypomania”, “mania”, “grandiosity”, “persistent and risky behaviours”, “delusions” and "disorganized thinking” all seen through a problematic symptom lens. However, in the world of business, when applied correctly these traits become strengths and abilities that can lead to skyrocketing success on your entrepreneurial journey.  

It has been my experience Bipolar disorder and its negative effects can spark the development of resilience and adaptability within the constantly changing landscape of an unpredictable mood disorder. You develop problem-solving skills and critical thinking skills as you view the world in a different way after every episode experienced. Finally, you gain confidence and a higher level of self-awareness that comes from a journey of self-compassion, empathy and understanding that can be used in the challenging process of decision-making when building your business and harnessing your creativity.

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Managing Bipolar Disorder: The Entrepreneur’s Structure, Routine and Habits

Now that you are on your journey to becoming an entrepreneur, it's important to make adjustments to your daily structure, routine and habits to ensure that you are maximizing your potential and using the strategies you have developed in Bipolar disorder management to gain a sense of balance while in pursuit of entrepreneurship. Here are some things to consider. 

Flexibility: Establish a flexible work schedule to accommodate your mental health needs. Ensure you are practicing good sleep hygiene, going to bed and waking up at the same time daily. Your circadian rhythm is very important to symptom management as once your sleep-wake cycle is disrupted this can cause the surface of negative symptoms or even an episode. 

Medication Management: If medication is a part of your daily regime make sure you are taking your prescription fully and on time. If you have any medication concerns consult your mental healthcare team right away to discuss how you can optimize the therapeutic benefits of your medication cocktail.

Self-Care: Remember to practice self-care regularly or daily if possible. Self-care routines are different for every individual and may change with the new demands of building your business but creating good habits around self-care can be the difference between continued productivity and potential burnout. 

Nutrition: Ensure you are eating a healthy and balanced meal daily. Avoid processed foods where you can as these will have a negative effect on blood sugar, blood pressure, cholesterol and may lead to unwanted weight gain. Filling your plate and having regular snacks that are made from whole-foods can boost your energy and immunity.  

Seek Support: It's important to recognize the warning signs of symptoms, an impending episode or burnout on your entrepreneurial journey, and seek the help of your support circle, your mental healthcare team, therapist or counselors. There are others like you trying to find their way in the business world while managing a mental illness so look for local peer support groups or online forums that can listen and support. Remember, If you are feeling overwhelmed you are not alone.  

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Fiascos, Flops and Finding My Foundation: A Woman’s Lived Experience Story of Inspiration and Entrepreneurship

When I was first diagnosed with Bipolar I disorder in 2006 I was a year out of university and I felt completely lost, believing I was un-hirable in the corporate world. I had tried to sustain several positions in the workforce, I even went back to school to acquire other designations but it seemed no matter what I did I didn’t feel like I fit anywhere. I was a square peg in a round hole. When Mania would inevitably appear I would develop grandiose business plans for companies that spoke to my creative energies. I have tried my hand at wedding/party planning, home organization, building a mental health non-profit, fundraising galas and even dog walking but none of these business ideas ever got beyond some hurried scribbles in a journal full of dreams and delusions. 

It wasn’t that I wasn’t capable or even that I didn’t have the credentials to follow through rather it was that every business idea I ever had was based in Mania and once in recovery/remission I lost my confidence and motivation to make any of them happen. I realized instead of working on building a business I needed to work on building myself and developing a healthier foundation so that when the big idea came again I would be ready for it. 

In 2017 with the help of my little cousin (he’s in his 40’s) I started a mental health podcast called The DaintyDysh Podcast. Although I still had work to do on building myself up again I was experiencing a three year period of remission and mental wellness so I took the leap into the podcasting world. Alongside the weekly podcast I worked on a personal blog which wasn’t as successful but the fruits of my labour would pay off when I became a fulltime blogger .

The podcast received international recognition and it was well known in the GTA. I was hired for speaking opportunities and became the Face of Mental Illness for Bell Let’s Talk (2019-2020). I gained national recognition as a mental health ambassador and appeared in TV shows and print media. Overall I was on the road to entrepreneurial success. However in 2020 I could feel myself on the verge of illness. I was tired, overwhelmed and basically burnt out with all the other responsibilities I had taken on including a full-time job as a peer supporter. My passion project, my blogging and most importantly my mental health started taking a backseat so I made the decision to step away from the podcast with hopes of one day returning to it because it brought me so much joy.

With a lot of hard work and support from my family, friends and mental health team I am at present able to focus on the projects that fill my mental, emotional, physical and spiritual cup. I spent the last two years rebuilding a stronger foundation that is at the centre of my entrepreneurial success and I am on a journey to wellness that compliments the passion I have for being a mental health advocate, a lived experience blogger and a public speaker. The greatest lesson I have learned about myself and my past fiascos and flops is that there will always be a next great idea that I can build on, living with Bipolar disorder I have confidence in my creative abilities and I know that building a strong foundation will be the key to realizing my dreams.    

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Final Thoughts

Women with Bipolar disorder are proof that mental health challenges don’t have to be barriers to entrepreneurial success. By recognizing your strengths, developing a solid foundation, and embracing strategies to manage your mental health, you can build a business that thrives. The entrepreneurial journey is not an easy one but because of your unique circumstance, traits and abilities you can translate the challenges you have experienced on your mental health journey and turn them into the driving force behind your business. Whether you are new to entrepreneurship or a seasoned veteran who has experienced some of the fiascos and flops I have my wish for you to to keep persevering and use the same resilient spirit to achieve your goals and ultimately realize your dreams. 

My father used to tell me “A dream is just a thought until you write it down, then it becomes a goal but when you make a solid plan your dreams will turn into reality.” The entrepreneurial and mental wellness journey is different for everyone but with the right strategies for building a strong foundation you can turn your goals into reality. Don’t be afraid to reach out for support, share your story, and keep moving forward. Remember, every day is an opportunity to do something you’ve never done before, so today reach for your journals, write down your dreams, develop a plan and take those first steps down the road to successful entrepreneurship.

You will remain the same until the pain of remaining the same is greater than the pain of change -Tony Robbins | Life Lessons Series

You will remain the same until the pain of remaining the same is greater than the pain of change -Tony Robbins | Life Lessons Series

Life Lesson Series: Lesson #9

"You will remain the same until the pain of remaining the same is greater than the pain of change." -Tony Robbins

I was previously one of those individuals who never embraced change. Change is like the surprise party your workplace throws you that you didn’t want, you are underdressed for and the room is full of people you don’t actually know or even like. Change is the transition from the predictable to the unpredictable, from the known to the unknown and from certainty to anxiety-ridden uncertainty. Change however, like death or taxes is an inevitable and unavoidable part of life. It is usually never easy and almost always painful like Tony Robbins said when he defines the process one goes through when experiencing change.

Three years ago I experienced the very real and painful process of changing the direction of my life’s journey. I had been dealing with mental illness for many years and feeling stuck in it. I believed to that point I was doing everything I could to manage my illness, I was taking my medication, I participated in higher education in order to re-invent myself, I started and ended several careers, I filled my timetable with therapy and support groups, I became a mental health advocate speaking publicly about my experiences with Bipolar disorder, I started a podcast and I worked in mental health as a Peer Support Specialist. But the hidden reality of my life was that I was also addicted to marijuana, I suffered from severe anxiety that kept me up most nights and even with all I had accomplished over the years I was not truly taking care of my mental or physical health.  

I was like a pressure cooker ready to explode until one day I finally did. In the winter of 2022, I attempted to end my life in what would have been a spectacularly painful way. I will not go into details about the attempt but I will say it was the catalyst to change in my life. By the following year I was homeless and living in a women’s shelter. During my stay there my body exploded into so much physical pain I had to stretch multiple times daily just to climb up and down the stairs of the shelter and to get up and down the ladder of the top bunk of the bed I was assigned. Walking was painful, sleeping was uncomfortable and my appetite was non-existent. I continued to use, convincing myself that marijuana was giving me the only release I received in a day.  

When I was housed in the spring of that year another vicious cycle began– the cycle of hospitalization. I was admitted to two psychiatric wards eight times within a year where I was kept isolated and heavily medicated due to extreme psychosis. I experienced delusions and visual and auditory hallucinations that were treated with various medications but nothing seemed to help my broken mind and my hopeless spirit. During my last hospitalization in the Psychiatric Intensive Care Unit (PICU), I was transferred to a mental health hospital to receive more acute and critical observation and care. It was in this medical facility that I realized the pain of remaining the same was greater than the pain of change. 

Though the beginning of my sobriety journey was forced by my confinement, once again the pain I experienced dealing with withdrawal symptoms was not as great as the self-medicating addiction I had struggled with for over 15 years. The pain and uncertainty of when the next manic episode would appear became less and less as four months of residency in hospital became the time I needed to learn to manage my illness. Change was occurring daily within the walls of that psychiatric hospital, teaching me that though it can be painful change was necessary for personal growth. Remaining trapped in an endless cycle of chaos and pretending that I was making movements towards being better, I realize now was far more painful than actually working proactively toward making real and lasting change.  

Today, I am almost a year and a half sober, I have a beautiful home, I have stability in my mental health, I practice daily self-care, I have family and friends that support me and are proud of the progress I’ve made and I have a better understanding of the meaning and importance of embracing change. Change began with the pain of knowing and understanding that my life would remain paused unless I acknowledged the truth of my situation, the truth that was buried inside my deteriorating mind, body and soul. My physical, mental and emotional pain derived from inaction, fear and self-loathing so in order to move forward, to embrace change I had to address the most ugly parts of myself or I would remain stuck and as painful as that process was, as painful as the transition from immobility to change was I am now in a better and more peaceful place.

Now  I feel change is necessary for me to continue the forward movement into a brighter and healthy future. I embrace the process knowing it may be uncomfortable but the discomfort of remaining the same is no longer an option for me. Thank you Mr. Robbins, you taught me that “I will remain the same until the pain of remaining the same is greater than the pain of change.”

The Role of Nutrition in Bipolar Management: Women’s Perspectives

The Role of Nutrition in Bipolar Management: Women’s Perspectives

Did you know that what you eat can play a pivotal role in managing Bipolar disorder? For women with Bipolar disorder, nutrition is more than just fuel—it's a crucial part of mental health care. What you eat can influence mood regulation, medication effectiveness and overall well-being. However, eating the right foods is not always easy as issues like hormone fluctuations, cravings due to medication, finances and personal lifestyle choices can get in the way of fueling your body with the right nutrients and healthy foods you need to manage Bipolar disorder symptoms. I have always struggled with diet and nutrition throughout my Bipolar disorder journey. For me it was struggling with the weight gain due to medication that had me feeling defeated and believing that whether it was a pizza or a lean chicken breast I was never going to achieve optimal health in my journey to wellness. 

I travelled to Guyana, South America, last December to visit family and I started learning about the benefits of consuming good food. I began to adjust my mindset around nutrition and the positive effects change was having on my mental health. I observed a transformation in my body and my mood which shifted my perspective on the food I was eating. Through making small changes to my diet I began to see a huge impact and I brought those newly formed habits home with me. In this article I will discuss what I discovered about how nutrition affects mood and energy levels in women with Bipolar disorder, how diet can help reduce symptoms of Mania and depression, the challenges we face when trying to maintain a balanced diet and the habit forming changes around my nutritional choices I  incorporated into my Bipolar disorder management.   

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How Nutrition Affects Mood and Energy Levels in Bipolar Disorder

Nutrition can have a valuable and lasting impact on mood and energy levels in women with Bipolar disorder, potentially influencing both the frequency and severity of mood episodes. A poor diet that includes processed food, refined sugar and carbohydrates and unhealthy fats can contribute to symptom instability in Bipolar disorder. Alternatively, a diet rich in nutrient-dense foods especially omega-3 fatty acids (e.g. fatty fish, flaxseeds or walnuts) have been shown to benefit energy levels and stabilize mood. Placing a limit on sugar, caffeine and alcohol consumption can decrease the possibility of mood disturbances and have a positive effect on sleep which is a known trigger for mood swings in Bipolar disorder. 

Putting an emphasis on whole foods instead of processed foods can provide your body with the essential nutrients you need. When I returned from my trip one of the first things I did was delete all the take-out food apps from my phone and made a commitment to cook meals for myself daily. This was a huge change in my diet as previously I relied on those apps for both lunch and dinner meals. I am not the best cook but through trial and error and lots of family support I found myself making healthy and balanced meals that boosted my energy and gave me a constant sense of calm. I was rarely hungry and I always had whole foods or leftovers on hand so I would not revert back to old habits. I replaced juice with water and coconut water so I always felt hydrated rather than thirsty. I noticed that my mood and my sleep improved over the course of the weeks I tried this new-to-me method. 

Change did not come easy because I’m stubborn and set in my ways, but once I decided to try something new that would benefit my mental health management and I could feel the changes making a difference in my mind and body there was no turning back. I’m happy to report that 4 months into my nutritional journey I haven’t ordered take-out food and processed foods are a thing of the past.

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Essential Nutrients for Women with Bipolar Disorder

Here’s a list of essential nutrients for women with Bipolar disorder and their health benefits. Remember, although vitamins and minerals are not always considered supplements, it's important to discuss taking any of the following with your mental healthcare team about how they will fit with your current medication regimen. 

Omega-3 Fatty Acids: Research suggests omega-3s, found in fatty fish like salmon and tuna, may help stabilize mood and improve symptoms of Bipolar disorder. They may also help manage depression and reduce inflammation.

B Vitamins: B vitamins, especially vitamins B9 and B12, may help with brain function and mood regulation.Vitamin B9 (folate) has been shown to help with the management of Mania symptoms. 

Vitamin D: Vitamin D is essential for overall health and has been linked to mood regulation. Low Vitamin D levels have been linked to mood disorders like Bipolar disorder. 

Magnesium: this essential mineral has been linked to mood regulation, improved sleep and reduced anxiety which are all possible symptoms of Bipolar disorder. 

It’s important to consider that Bipolar disorder presents in different ways for different people  therefore, the vitamins and minerals listed above should be tailored to the individual rather than taken without first consulting your physician and psychiatrist. Vitamins and minerals should also go hand-in-hand with a nutrient-rich and balanced diet. 

Challenges, Choices and Triumphs: A Bipolar Woman’s Journey to Nutrition and a Balanced Diet

One of the greatest challenges over the years while managing my Bipolar disorder has been the feeling of hopelessness and helplessness every time I stepped on the scale. Of the three medications that I currently take to manage my symptoms two of them cause weight gain and cravings for carbohydrates especially at bedtime. I always believed that I had zero good choices when it came to balancing my diet. It was either stop taking the medication cocktail that kept me stable, eat lettuce for the rest of my life or throw my hands up and succumb to the carbs I craved nightly. But just like the mind, the body can be a wondrous thing. When I went away and started eating fruits and vegetables and unprocessed foods, natural sugars and just a little carbohydrates my body readjusted and my mind got on board. 

I still had cravings at night but I chose to satiate them with cherries from my aunt’s cherry tree instead of chips or donuts or a half a loaf of bread. Not because I didn’t want those foods anymore but because they weren’t accessible to me. I realized I had lived a lifestyle back home of excess and accessibility. I could use one of those deleted apps to order the shawarma I craved at midnight, I could look in my fridge and find leftover pizza from the night before but in a foreign land surrounded by foreign foods I had to make different and better choices. And here is where the triumph comes in. 

As I stated earlier upon my return home I deleted my take-out food apps, I emptied every bad piece of processed food I had left waiting for me in my fridge, I made a grocery list full of what I had discovered was delicious whole foods and I filled my house with ingredients so if I wanted to eat it I had to cook it. At first it was misery but after a while I got used to food planning and preparation, taste testing, plating and portion control, one portion for my midnight snack and the bigger portion for lunch the following day. 

The triumph in nutrition is realizing we all have challenges. Some challenges are due to medication, others are due to life stages like pregnancy or menopause and for others its finances and lifestyle. But with every challenge comes a choice and making the best choices for your mind, mood, energy level and body will always lead to a triumph even if it starts as a small one. As your desire to eat a balanced and nutrient-rich diet grows with every win, you will start to see the effects these tiny changes have made on your overall mental well-being. 

Final Thoughts

Nutrition can be a complex web of good and bad decisions on the best and worst days. When you are managing Bipolar disorder things can get even more complicated. We live in a world of fast food, easy fixes and accessible choices that may not always be the right ones for our mental health and well-being. Women managing Bipolar disorder have to be especially mindful when making choices around a balanced diet and consuming nutrient-rich foods because they can make the difference with stabilizing mood, mental well-being and complementing other treatment regimens. There will always be challenges when it comes to eating healthy but it's important to make choices that put you in the best position mentally to manage your Bipolar symptoms. 

As the Chinese philosopher Lao Tzu said “The journey of a thousand miles begins with a single step,” so I challenge you to make the best choices for your mental health one step at a time and live in the triumphant moment those choices bring on your journey to better mental health and Bipolar management.

Managing Bipolar Disorder While Pursuing Higher Education: Women’s Stories

Managing Bipolar Disorder While Pursuing Higher Education: Women’s Stories

Pursuing higher education can be a transformative experience for many, but for women living with Bipolar disorder, it can also present unique challenges. Imagine balancing the demands of coursework, exams, and social engagements while managing a mental health condition. For some women the stressors that come with higher education can trigger the mood disorder and in other experiences Bipolar disorder can act as a driving force behind academic success. Whether your story is one or the other or elements of both having a mental illness like Bipolar disorder should never stop you from achieving your academic goals or deter you from the path of your life’s purpose.

In this article, I will share stories of the tragedies and triumphs I experienced while pursuing higher education, academic excellence and managing my Bipolar disorder. Learn about the strategies you can use, the support systems that help, and how I maintain my mental health through it all.

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Exploring the Intersection of Bipolar Disorder and Higher Education

Bipolar Disorder: A Brief Overview

Bipolar I disorder is a mental health condition characterized by extreme mood swings including periods of intense energy (Mania or hypomania) and periods of deep sadness and disillusionment (depression). While it affects men and women equally, women may experience specific and more severe impacts related to hormonal fluctuations and life changes like pregnancy, perimenopause and menopause which can lead to a difference in symptom presentation and diagnosis.

The defining feature of Bipolar disorder lies in the extreme mood swings of high-highs (Mania, hypomania) and low-lows (depression). Women are more likely to experience rapid cycling (multiple mood episodes within a year) and mood shifts related to hormonal changes throughout their lives including during menstruation, pregnancy, perimenopause and menopause. On average women begin their menstrual cycle between the ages of 10 and 15 years old and although Bipolar disorder can begin at any age women are most commonly diagnosed in their teenage years or early 20s. 

These formative years full of life changes are also the years women look to pursue higher education after completing high school. Oftentimes young women with Bipolar disorder are unaware of the psychological changes their minds go through during this time. Stressors such as relationship development, coursework, exams and difficult dynamics with parents act as distractions and explanations for mood instability.  

Without realizing it there may be something larger at play and women with Bipolar disorder enter into higher education institutes with a mixture of energy, motivation to succeed and melancholy and hopelessness not realizing this blend of emotions that manifest themselves throughout the academic year is not necessarily how other young women are feeling, rather its the development of a severe mood disorder called Bipolar disorder and left untreated it will be at the root of their academic troubles going forward. Women with Bipolar disorder can experience sleep irregularities (insomnia), lack of focus and concentration, excessive energy geared toward academic tasks and low-energy with the inability to complete tasks during their academic careers. 

My Pursuit of Academic Excellence: Destiny, Determination, Dreams- A Bipolar Woman’s Lived Experience

I entered the world of higher education at 18-years-old. But it was the determination of my father that got me there. Since the age of 5-years-old I can recall seeing a plaque with my name in cursive writing, Onika L. Dainty and the date below, December 28, 1988 above them read The Canadian Scholarship Trust Foundation. Since 1988 it was instilled in me that my destiny was university and that plaque above our television was a daily reminder that I was meant to pursue higher education.  Every paycheck my father received he paid into that trust fund until at the age of 17-years-old I received not one but 10 acceptance letters into some of the most prestigious universities across Ontario. I chose Carleton University in Ottawa, ON where I received my first degree, a Bachelor of Arts Honors in History.

Carleton University was also where my journey with mental illness would begin. I struggled with General Anxiety Disorder and Depression for most of my four years there. There were days that I couldn’t get out of bed, much less go to class. Days where my roommate has to sneak my lunch and dinner tray to my room only to have me refuse the food. After my first year I was placed on academic warning which snapped me into reality once again. In my second year I took on a 12 lecture course load to everyone’s normal eight because I was determined to graduate on time, I was determined to make my family especially my father proud and I was determined to fulfill my destiny as the first person to secure a degree in my family moving on to bigger and better things. 

What I couldn’t recognize at the time was the boundless energy it took that year and the copious sleepless nights I spent writing papers and studying for 12 exams to manage such a heavy course load. In retrospect, if the first year was a low-low depression then my second year at university I spent in the constant high-highs of hypomania. In my second year I did seek the help of mental health services and spoke to a therapist once a week. But I took none of his recommendations, read none of the texts he offered, and I refused to go on medication although in hindsight my first psychotic episode was less than 2 years away and the impact of this would almost signify the end of my academic career.

By fourth year I was in good standing again with the academic counsel, I had a manageable Honors course load of 5 seminars which required me to attend small group lectures and write what amounted to a thesis but with 5 different topics. I was prepared, I was determined, I was destined to receive my degree the following spring. Then tragedy struck. On my 22nd birthday, shortly after the first semester ended, my grandmother Alvira died, throwing both my mind and my final semester off course. I became deeply depressed, I stopped eating, stopped sleeping and stopped caring. I also stopped going to see my therapist and began to self-medicate with marijuana. I was a mess, but somehow I would find the strength and determination after much grace from several of my professors to push forward.

I knew my grandmother, though she would not see me walk across the stage, wanted me to finish. You see it is my belief that I get my determined spirit from her. So I pushed on, I pushed through, I got the grades I needed to graduate with honours and one spring day in 2005 I graduated with my B.A. Hons in History. At that moment I didn’t really feel good or bad, just numb but the pleasure I saw on my family’s face, my father’s face thawed me. The importance of this degree did not lie in the work that went into it but the work that was to come after it. 

I had my foundation and with it I was able to achieve two more graduate diplomas from Humber Polytechnic (2010) and Durham College (2015) all while managing my mental illness. I will not tell you it was easy, in some cases it took longer than the course outlines but it was through resilience, perseverance, determination and never letting go of the idea that destiny had a plan for me that I received my degree and subsequent graduate designations. Overcoming challenges is never easy but giving up on your dreams is a regret you may never get over. I will always persevere with an exacting determination to reach my dreams because the alternative, allowing my mental illness to define who I can and cannot be in this world, is not the road I choose for myself. I choose determination and the pursuit of academic excellence because they have been a part of my destiny and the journey to my dreams from the beginning. They exist in spite of my Bipolar disorder.      

Coping Strategies for Managing Bipolar Disorder While Studying

The higher-education environment is much like any other environment you will exist in and need to manage your Bipolar disorder symptoms. The only real difference is that for women they may have to exist in multiple environments for instance, home, work and school, this is all dependent on age and circumstances. If you are fortunate enough to solely focus on your academic life there are a number of tools you can use to manage your Bipolar disorder while trying to achieve a successful outcome for your academic career. Below is a list of suggestions on how to find balance in your academic life and your mental health.

Establish Structure, Routine, and Habit in Your Day

• Consistent Sleep Habits: a regular sleep-wake schedule is important for mood stabilization. This means going to bed at the same time every night (even weekends) and waking up at the same time every day. Use the alarms you have access to to ensure this happens whether it's on your cell phone or an alarm clock, make sure it's set and avoid hitting snooze.

• Structured Schedule: Create a daily timetable that includes classes, study times, work and leisure activities. You can also include your morning routine like coffee/tea time, medication time, shower, dress and brushing your teeth. When you complete an activity check it off. I recommend getting a Daily Organizer recreating your schedule daily as it helps commit the routine to memory. 

• Regular Meals and Staying Hydrated: Eating at the same time as well as staying hydrated with water can help regulate your blood sugar levels which can impact your mood. Ensure you are eating balanced and nutrient-rich foods rather than fast foods or processed foods as there should be room in your schedule for time to prepare healthier options. 

Practice Mindfulness and Manage Stress

• Mindfulness Techniques: Daily meditation has been proven to have a calming effect on the mind when experiencing stress. Meditation can be practiced in the morning when you wake up and it's a good way to center yourself to begin your day. It can also be done at night before bed to calm racing thoughts, release the stress of the day and promote sound sleep. Deep breathing can help slow down the heart rate if elevated due to stress and can be done anywhere at any time you feel discomfort. Grounding or “earthing” where you connect your body directly to the earth i.e. walking barefoot on grass, has been proven to elevate mood and reduce stress. 

• Journaling: Writing your thoughts and feelings down can help process emotions and identify triggers you may be experiencing throughout the day. Keeping a gratitude journal where you write 1-3 things down daily that you are grateful for can promote positivity and uplift you throughout the day.

• Exercise: having a daily exercise routine where you participate in physical activity like walking, hiking, yoga or light cardio can reduce stress throughout the day. It is my recommendation that you begin or end your day with exercise as those feel good chemicals like endorphins, dopamine and serotonin can boost your mood preparing you for what’s ahead or placing the day's stress in the rearview mirror.  

Self-Care

• Medication Management: if prescribed medications, take consistently and as directed.

• Identify and Manage Triggers: Keep a mood tracking journal to track changes in your mood and potential triggers for episodes. Ensure you share with your mental healthcare team regularly.

• Limit Stress: Don’t overload your schedule with too many commitments as this can lead to burnout or even a severe episode of Mania, Hypomania or depression.

• Focus on Your Strengths: Focus on your accomplishments and abilities throughout the academic year. 

• Take Breaks: schedule breaks in your daily routine as these are important for rejuvenating your mental and physical strength. 

• Stay Positive: Focus on your goals and never forget your progress. Especially during exams when stress tends to be high, remember a grade does not define who you are or where you land in the future. 

• Give Yourself Grace: You are managing a mood disorder and higher education so be patient with yourself and trust the process. 

The Role of Support Systems in Higher Education

Campus mental health resources and counselors are vital to the growth and productivity of students on college and university campuses. They provide safe and accessible environments for students pursuing higher education to express their mental health concerns especially during the formative period of transitioning from high school to post-secondary education. These services can provide  support acting as the first point of contact for students struggling with their mental health. With stigma continuing to be a concern for individuals dealing with mental health issues, campus mental health resources provide judgement-free and confidential spaces for students to express themselves and the struggles they face both on and off campus. By creating these safe spaces where mental health resources are accessible campus counselors are able to build trust, improve academic performance, promote overall well-being and connect them with other student groups who have similar experiences.

Even with the transition to higher education being complex, there is still room for family and friends to play a supportive role in student life. It’s important to remember everyone’s higher education journey is different and can be even more challenging when mental illness is involved. For the friends and family of students in higher education I would say just be there to listen without judgement or expressing concerns about their ability to manage grades and Bipolar disorder. Use empathy, compassion and understanding when interacting with your friend or family member pursuing academia especially if they show vulnerability in sharing their fears. Finally, stay positive and continue to show them support on their journey through higher education while managing their Bipolar Disorder. 

Balancing Higher Education and Mental Health: Routines, Regimens and Academic Responsibilities

University/college can be an exciting new time in your life. There can be a feeling of change in identity as well as the direction your life is heading in. Perhaps this new acceptance into a new environment can make you feel like you are able to shut the door of who you used to be but it's important to remember although there will be many changes and new adjustments in your life, it is still your responsibility to take care of yourself and your medical needs. When you receive the letter of acceptance, the timetables and your room assignment it's my recommendation one of the first people you communicate with should be your mental healthcare team to see how these changes will affect how you manage your medication routine and therapy regimen going forward. 

Below are some questions you may want to consider asking your team:

• How will I manage my medication schedule/routine with class timings and exams?

• How will I manage seeing my therapist/counselor with my new schedule? Are there virtual/phone appointments available?

• How often will I connect with my team now that I’m in University/College?

• If I decide to go away for University/College who will be my psychiatrist? Who will be on my mental healthcare support team?

• If I decide to go away for University/College how will I manage my medication?

• What do I do/who do I call if I’m in a crisis? Are there any crisis lines I can contact?

Some of these questions have simple solutions and others require more complex planning therefore, the sooner you connect with your mental healthcare team the easier it may be to navigate medication management, therapeutic treatment options and your new academic responsibilities. 

Overcoming Setbacks: Resilience and Persistence in Education

One of my greatest academic setbacks was experienced at Humber Polytechnic when I was in pursuit of my Public Relations and Communications graduate certification. When I started the program in 2008, I was one of 45 students that got in from an application pool of over 700 people. I worked hard preparing for the preliminary written exam and the subsequent interview with the head of the department. According to him the deciding factor for admission was that I was the fist application that day to correctly name the Prime Minster of Canada, Stephen Harper. I still find that funny because I had read every newspaper and international newspaper to prepare for the interview and my answer came out more like a question because of its simplicity. 

I started off well in the program but by mid-first semester I experienced the stressor of my long-term partner ending our relationship. After this event I could not find my balance. After struggling in university, receiving my diagnosis of Bipolar I disorder, and taking time off to process and find my new direction, the break-up was a huge trigger that threw off my equilibrium. Although for the first few weeks I continued to achieve at the level I had at the beginning of the semester, things rapidly went downhill. The carefully established structure, routine and habits that had previously kept me on top of both my academic life and my mental health began to fall apart. I started forgetting to take my medication on time, I could not sleep, barely getting 2-3 hours nightly, I had disorganized thinking, my thoughts raced out of control and I started using marijuana again, self-medicating to find relief.

Eventually I had to speak to my student advisor and request a leave of absence which was granted and shortly after I was hospitalized due to a manic-psychotic episode. I spent two months in hospital and a full year in recovery before remission and stability came and I was able to re-enter the program. I wasn’t the same however, I was 60 pounds over-weight due to a new medication I was on, I was shaky and lethargic because of the same medication, I had lost my confidence and spark, I questioned my presence in the program and whether I should drop out. However, there was still the part of me that existed for making my dreams come true and I tapped into that determination and tenacity to find my source of motivation and my reason for persevering. I was able to complete my first semester and half of my second semester but during my required internship I was in a serious car accident and once again everything was put on hold.

After the accident I fell into a deep depression, refusing to leave my room, sleeping all day and not eating. My parents tried to support me the best they could but it was my cousin Kim and our daily walks by the lake that got me out of my depression and back to a place of hope and determination. After a few months and the recreation of my structure, routine and habit I realized a year had passed and I wasn’t even sure I would be let back in the PR and Communications program. I knew I had to try, even with the changes in me and the pushback I suspected I’d face, I knew I had to try and finish what I had started almost 2 years before. I was fortunate they allowed me back in for a third time but stipulated it was my final chance to complete my 2nd semester as well as find my own internship. With determination in my heart and motivation in my mind I did both. I  took night classes to finish the semester and I received an internship at a local non-profit community organization.

I was responsible along with two high school students in my internship office, for planning an opening day celebration for the new non-profit organization. I worked hard, maybe too hard, pushing myself to succeed and ultimately pushing myself into another manic episode and a brief hospitalization. Although I was able to plan a successful celebration event making over 250K in sponsorship for the organization for the first time on my mental illness journey I would experience the stigma and discrimination of small minds who did not believe I was capable of doing big things.

When I was released from the hospital I had a meeting with my internship coordinator where she accused me of not being responsible for the planning and execution of the event as she didn’t believe I was capable. The disillusionment, disappointment and disbelief I felt at her accusation still hits home today but with calm determination I accepted her recrimination and sub-par grade, then contacted the two other young women who assisted me in the event planning for testimonials and clear statements of their tasks. In my second meeting with the internship coordinator I produced the testimonials and strongly worded statements of disappointment and advised her that if she didn’t change my grade to reflect the hard work we both knew I had done that her organization would have a lawsuit on their hands.

In the Spring of 2010, after two years of hard work, 60 pounds of weight, mental health setbacks, academic failures, hospitalizations, and an almost lawsuit, I graduated from the Humber Polytechnic Public Relations and Communications program. My relationship with my father was extremely strained so he wasn’t in attendance but in my heart I know he was proud. My mother and cousin Kim were there and presented me with a dozen pink long stem roses. I didn’t graduate with the class I started with, most of the people there were unrecognizable to me except one face: our keynote speaker comedian Russell Peters. When I crossed the stage to receive my diploma, I bypassed the Dean of Students with the funny hat and went straight to Mr. Peters, I told him I loved his work, he smiled and told me to call him Russell, I gave him a big hug, he smiled and then said “Welcome to the club.”      

Creating a Bright Future for Students with Bipolar Disorder: How Higher Education Institutions Can Support Your Academic Journey

First it’s important to realize that change starts with you. Students with mental health challenges like Bipolar disorder often shy away from sharing their struggles with those that can help them especially in academia. We want to be seen as capable and worthy of  the role of university/college student so it is not uncommon to feel that asking for help on your journey through academia might mean you are not as capable as the other students that do not require certain allowances. It’s okay to feel this way, it's even okay to attempt to manage both school and your Bipolar disorder in a way that works for you. However, if struggles do arise it's definitely okay to advocate for yourself and the services and support you need to make your journey an enriching and fulfilling one. 

Something to consider is that by sharing your challenges you might be paving the way for those that come after you to ask for assistance when they are struggling in those first few weeks or months of their transition. By advocating for yourself you raise awareness and promote education of an important issue, de-stigmatizing mental illness for students on campus and the leaders that make important decisions about how to support people in their academic careers that might struggle with mental illness but have the drive and passion to succeed in this educational arena. 

With that said, the responsibility for providing support for students with mental illnesses such as Bipolar disorder falls on the higher education institution. Some spaces do so by implementing flexible academic structures, providing readily available and accessible mental health services on campus and fostering an inclusive and supportive environment by offering aides like preferential seating, extended deadlines, providing confidential counseling and therapy and promoting open dialogue about mental health through crisis intervention, psychiatric services and peer support groups. 

Open communication is key, so when you are visiting your potential university/college campus this year it's important you ask the questions about the experience you will have on campus as a person with a mental illness who is also in pursuit of academic excellence. As you walk down this new path and journey toward your higher education goals remember to continue to have conversations that take you beyond the stigma to a place where you create a brighter future for yourself and every student who struggles to find their voice. Fostering an inclusive and understanding environment that promotes academic success is in both the hands of the higher education institution and your hands as well.        

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Final Thoughts

Pursuing higher education while managing Bipolar disorder isn’t easy but it’s possible. It’s important to remember that although you are dealing with a lifelong condition it doesn’t mean that your mood disorder has to stand in the way of your lifelong goals and dreams. With a plan that establishes structure, routine and habits around your Bipolar disorder as well as your higher education goals you can have a successful academic career. 

Speak with your mental health team to determine the best course of action to manage things like medication, therapeutic treatment and your academic responsibilities as you embark on this new and exciting journey. Follow the practical tips on how to self-care, practice mindfulness and reduce stress while pursuing academia to ensure you have tools in your toolkit when things get overwhelming. Contact your university/college mental health services office to see what support they have available.  

The pursuit of a goal or dream is never easy. It involves persistence, hard work and determination. Mostly, it's important to give yourself grace because there will be setbacks on your journey to academic excellence that will require you to show resilience and self-compassion in order to bounce back. Academic success does not come easy for anyone but it can be especially challenging for individuals managing Bipolar disorder so ask for help when you need it, remember you are not alone and there is supports in your community and through family and friends that can assist you in navigating this new higher education journey you are embarking on. Remember, every day is an opportunity to do something you've never done before so today be driven and determined in your pursuit of your dream of academic success and as Mr. Peters once said “Welcome to the club.”