Showing posts with label Blogging as therapy. Show all posts
Showing posts with label Blogging as therapy. Show all posts

Monday, July 14, 2025

The Importance of Routine: How Women with Bipolar Disorder Manage Daily Life

 

The Importance of Routine: How Women with Bipolar Disorder Manage Daily Life

One of the greatest lessons I have learned on my journey to better health and mental wellness is the importance of forming Structure, Routine and Healthy Habits in my daily life. In fact I learned the lesson so well that the phrase structure, routine and habit is a daily mantra I say to myself as a reminder of how important these pillars are but how implementing these three ideas have changed my life and overall mental health mindset.


Some might say I am rigid in my routine because I create daily to-do-lists that incorporate everything from making my bed to brushing my teeth but I don’t see it the same way. As a blogger, writer and a lover of journaling I find comfort in writing things down. I also pull from my past experience as an event planner where attention to details is key and everything is considered an event. I combine the two skillsets and come up with a robust list of daily tasks that keep me busy and focused. 


I have never been a lover of chaos or surprises, I thrive on predictability and structure as they give me a sense of stability and control which oftentimes by the nature of my mood disorder I have no real say over when a Bipolar episode occurs. When I am in the midst of an episode I feel overwhelmed and my thinking is disorganized so when I experience remission I use the tools that I have learned to create structure, routine and healthy habits that contribute to managing my Bipolar Disorder and the chaos that can come with it. 


What others may call rigidity I consider finding my rhythm in a world where I come with my own background music that isn’t always pleasant and can sometimes be too loud. By writing down my goals and objectives for the day I stay on-task and I feel a sense of balance especially because I give myself grace knowing that my lists can sometimes be ambitious and may not be completed but as the great Scarlett O’Hara in Gone with the Wind said, “Tomorrow is another day.” 


In this article I will discuss why routine matters, how to build a routine that works for you, I will give an example of my own daily task list, discuss the role of healthy habits, what you can do when your routine gets thrown off and how to stay consistent when developing structure, routine and healthy habits without burning out or feeling overwhelmed.    


Why Routine Matters for Women with Bipolar Disorder


Routines are essential to women experiencing mental illness as they provide structure, reduce anxiety and give individuals a sense of control. Predictable daily routines can help alleviate decision fatigue, decrease feelings of being overwhelmed and promote a sense of stability. Routines also help regulate sleep patterns creating a healthy Circadian Rhythm (sleep-wake cycle), increase energy and assist with the regulation of emotions. Developing a routine can also increase a person's sense of safety when experiencing unstable moods. Finally, routine acts as the opposition of chaos which can often arise during a Bipolar episode. 


Routine can be especially important to women who are balancing multiple roles like parent, daughter, professional and caregiver. When wearing multiple hats in your daily life, routine can help compartmentalize those roles and assist in navigating your way through the challenges that may come with each. Routines can also support the consistent management of your  mental health and keep your illness in remission for an extended period of time.  


Building a Routine That Works for You


When building a sustainable routine that works for you it's important to take things one step or one habit at a time. For example, I would not recommend an overhaul on all your all your habits good or bad, at once. Rather choose 1-2 sustainable positive habits that you currently practice daily and 1 habit you find challenging or want to change.  


Before you start building your daily routine ask yourself what foundational habits you already practice and write them down in your dedicated Tasks and To-Do-List journal: 


  • Do you wake up at the same time? Do you go to bed at the same time?
  • What time of day do you have breakfast?
  • What time of day do you shower/dress or brush your teeth?
  • If you take medication what time of the day is that task assigned to?
  • What time do you eat lunch? What time of day do you eat dinner?
  • When are your work hours?
  • How many tasks do you complete in a day? (be realistic and kind to yourself when considering this question)
  • When do you usually have downtime? What are some self-care activities you do during this time?


After reflecting on all these questions it is also important to ask yourself if there are any habits you have that you would like to change? Anything you would like to do differently? Are there any tasks that you wish to change or add? Building a routine that you can follow daily will not be easy, it will take work to develop and implement but the benefits will be evident once you have finished building a routine that works for you. 


Below is an example of my daily routine (don’t laugh at me please) and honestly 85 per cent of the time I follow it to the letter but there are times that life, caregiving responsibilities or my illness gets in the way and I’m unable to complete everything. During those periods I have learned to give myself grace, self-compassion and understanding that I’m human. 


Onika’s Tasks and To-Do-List 2025

  • Wake up- 5:00am
  • Meditation and Prayer
  • Make Bed/Clean and Organize Space
  • Shower/Brush Teeth/Dress
  • AM Medication-6:00am
  • Coffee Time!
  • Prep Gym Smoothie
  • Gym Time-7:00am-8:30am
  • Banking, Budgeting, Bills
  • OnikaDainty.com (write 3 articles)
  • Counselling (weekly)
  • Education Hour
  • Update and Review 2025 Calendar
  • Check Email/Social Media
  • Dinner & Downtime at 7:00pm-9:00pm (self-care activity, journaling, audiobook or listening to music)
  • PM Meds and Bedtime-9:30pm

At-a-glance my daily routine might seem “over-scheduled” but the reason it has worked so well for me is based on my life experiences and being able to determine what I need to make my life flow in the right direction. Certain items on that list are “non-negotiables” for me like waking up and going to bed at the same time daily or taking my morning and evening medication. Others I am more flexible about based on my mental state and other daily responsibilities like being a caregiver to my mother who is experiencing dementia. Life always will get in the way of your plans but that doesn’t mean you shouldn’t have one.


The Role of Healthy Habits: A Lived Experience Perspective

Developing healthy habits was the hardest of the three pillars for me. My life– prior to two years ago– was full of unhealthy habits. I was a smoker, a binge eater, non-compliant with my medication, I spent most days in bed watching Netflix and I rarely exercised. The one thing I did do for myself during the summer months was go hiking on the weekends. I made a lot of excuses to justify my habits because I simply wasn’t ready to change. Being healthy is hard and being unhealthy was easy. At least it seemed easy until I started to self-reflect and really examine the toll being unhealthy was taking on me physically, mentally and emotionally. I made a decision to change and I became determined to act. 


The first year of healthy habit building was not easy. I quit smoking (1year and 7 months) and started addictions counselling; With the support of friends and family I lost 22 pounds by developing a nutritional plan that worked for me; I took control of my medication management with the support of my healthcare team. I finally joined a gym that didn’t feel intimidating and have lost 15 pounds since starting my daily walks on the treadmill. 


To create healthy habits for my mental health I restarted regular counseling, joined a local recovery college where I learn psychoeducation and self-care strategies. I sought out psychotherapy for trauma treatment and I set boundaries with family and friends advising them that alone time was needed and supportive time with them was valuable and needed to be scheduled unless there was a dire emergency. Setting boundaries with the people in my life was key to protecting my peace and emotional wellbeing as I found in the past I would get overwhelmed easily by others and I would turn to bad habits to cope with stress.  


What I have learned in the past 2 years is that healthy habits are a choice. They are based on the decisions you make to better your life and the commitment you make to yourself to make a change. None of the above changes were rapid or else I know I wouldn’t stick with them and sometimes I falter (ex. I had pizza for dinner last night) but I give myself grace and know that a setback is not a failure and in order to be successful I can’t give up on my goal of maintaining healthy habits and continuing to develop new ones as I grow and learn on my journey to wellness and mental stability.


What to Do When Your Routine Gets Thrown Off


So what do you do when your routine gets thrown off? Be honest with yourself, it will happen. For myself, it's usually related to mood shifts or episodes, especially the extreme lows when I don’t have the energy to get out of bed, much less make my bed. I also find myself not checking off boxes when my caregiving duties to my mom call me away or simply when you get a life surprise like your car breaking down. What always helps me regroup is giving myself grace rather than feeling guilt and remembering what Scarlett O’Hara said, “Tomorrow is another day.” 


If you fall off your routine for longer than desired here are some recovery tips:

  • Just do one thing
  • Shorten the list. Go back to your core 1-2 habits
  • Give yourself grace, self-compassion and understanding
  • Remember your “why.” Why did you start to build your structure, routine and healthy habits in the first place?


Getting thrown off happens to everyone once in a while. It's what you chose to do with your setback that will define your successes in the future. Learning from your experiences is essential to getting through your down times and growing into a person who values their mental, physical, emotional health.


 Consistency and balance are important so do not force yourself to rebuild a routine before you are ready. In order to maintain structure you also have to be flexible. So avoid all-or-nothing or black-and-white thinking when it comes to determining how successful you are at creating and maintaining your structure, routine and healthy habits. Consistency lives in the grey area and ultimately is defined by you and the unique experiences that are a part of your wellness journey.


There is no shame in using tools like alarms, calendar reminders and voice notes to help you maintain the new system of daily life you are building. For example, after a really rough mental health episode I usually have to set 4-5 alarms to wake at my designated 5:00am and if I can’t get up I go back to sleep because I know I am tired and I know my body still needs rest. I remember to give myself grace, show myself compassion because 5:00am comes every day and when I am living in my wellness my structure, routine and healthy habits will return or I will be flexible and readjust. 


Final Thoughts


It’s important to note that structure, routine and healthy habits won’t eliminate Bipolar disorder but they can make life more liveable, more joyful and uniquely yours. I don’t know where I would be or who I would be without the systems I have put in place to find my rhythm in this Bipolar world that lives inside my mind. What I have learned about myself is that even before my diagnosis I was not a fan of surprise and chaos. I simply didn’t have the knowledge or tools to control the instability around me but now I do and I use the tools to my advantage daily. 


I’ve also learned not to feel bad about myself or try to control the outcome of my day when chaos inevitably comes regardless of the structure, routine and healthy habits I’ve established. A part of finding my rhythm is also discovering my flow and there are certain triggers, times of the year and unexpected events or surprises that will throw my routine off. When these times happen I give myself grace and remind myself like Scarlett O’Hara said, “Tomorrow is another day.” 


Remember, today is an opportunity to do something you’ve never done before so ask yourself: What’s one small habit you can commit to this week—for you, and your peace?

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Tuesday, May 27, 2025

The Impact of Blogging on Mental Health: Woman With Bipolar Disorder Shares Her Lived Experience

The Impact of Blogging on Mental Health: Woman With Bipolar Disorder Shares Her Lived Experience

Blogging has become more than just a platform for sharing opinions; for many women living with Bipolar disorder, it’s a vital tool for self-expression, understanding, and healing. Whether it's writing about personal struggles, offering advice, or building a supportive community, blogging provides a therapeutic outlet for many. But how does it impact the mental health of women navigating a complex mood disorder? How can women balance their desire to share their lived experiences while mitigating the risks that come with authenticity and vulnerability. 

In this article I will go over the therapeutic benefits of blogging, how this medium has given rise to supportive online communities and safe spaces, blogging as a tool for advocacy and the risks and rewards I’ve encountered on my blogging journey. 

The Therapeutic Power of Blogging for Women with Bipolar Disorder

Blogging can be beneficial to your mental health because it provides a platform for self-therapy, self-expression, mindfulness, self-reflection and self-discovery. It also can provide much needed social connection with people who share similar values and lived experiences. Engaging in the process of writing can assist people in organizing their thoughts, processing difficult emotions and reducing stress by reflecting on experiences you may go through during a Bipolar episode. Having a creative outlet like blogging can be essential for not only managing emotions but recognizing your triggers which you can archive in your work, revisit or share with others.


Creating a lived experience blog can also act as a coping mechanism for stress relief. There may be times in your day or week when you cannot access your counselor or therapist and worse yet there are individuals who currently do not  have access to these vital resources. Therefore, using unique strategies like blogging as a mechanism for release can be key in managing your Bipolar symptoms and identifying the stressors that may lead to an episode. 


Self-Therapy and Self-Expression


When you are managing a mood disorder like Bipolar disorder a major factor is processing and regulating your emotions. Blogging can be done anytime of the day or night providing you with an opportunity to express your thoughts, feelings and emotions especially when you are feeling overwhelmed. This is a great form of self-therapy that is available to you if other forms are not. 


Remember, with Bipolar disorder management the work does not stop at connecting with your mental healthcare team, taking medications that may be prescribed or talking to the individuals in your support circle. The work you do to maintain good mental health is more than nutrition and exercise or sleep hygiene although all these elements are important. It is also about self-regulation of often chaotic and unpredictable moods through finding outlets like blogging which promote self-expression and the emotional processing you can do outside conventional therapy. 


Mindfulness, Self-Reflection and Self-Discovery


It has been my experience that practicing mindfulness can lead you down a path of self-reflection and ultimately self-discovery. “Know thy self,” is one of the life lessons I live by for many reasons. Early on in my journey I did not have the tools I needed to manage my condition. I was lost in my own mind reaching for a solution to the problem of how to stop the instability that had taken over my life. Then a friend took me to a mindfulness and meditation class. At first I was very uncomfortable as I knew nothing about present moment awareness after having my thoughts race through my mind at what felt like light speed for years. The instructor saw my discomfort and my inability to take deep and relaxing breaths and offered me a blank journal and pencil, he then said calmly, “Put it on the page.” 


I hadn’t been able to write for years but that day I felt I needed to get what was in my head out. With everyone practicing deep breathing and practicing various forms of meditation, I was exhaling words onto the page, words that at first made little sense but became clearer as the process cleansed my mind. After that experience I began doing daily journaling again which led me on a journey of self-discovery and ultimately creative expression through blogging. This therapeutic process of lived experience blogging has helped me build a community, raise awareness about Bipolar disorder by taking my readers beyond the stigma of mental illness and although I take risks sharing the inner most parts of myself on a public platform, the reward of writing my truth and helping others on their journey to wellness is healing and empowering.  

The Power of Community: How Blogs Create Spaces for Support and Connection

Blogs create safe spaces for support and connection by fostering a sense of community, promoting open communication, empathy and understanding as well as encouraging mutual respect. Blogging gives the creators an opportunity to share their lived experiences with mental health, allows readers to ask questions and can provide support to others facing similar challenges. Blogs can also be informal, informative and accessible. Blog posts can offer valuable insights, advice and encouragement to their readers which promotes connectivity and the creation of a community built on inclusivity. Blogs worth connecting with will also promote a non-judgemental and safe space for individuals to express themselves while feeling listened to and supported. Below is a list of blogs networks that promote women’s mental health:


  • Girlboss: while not solely focused on mental health topics this blog offers content for women entrepreneurs and leaders wanting to be a part of an online community that facilitates conversations around stress management, self-care and resilience. 


  • Bravely She Blogs: this is a network that focuses on mental health and self-care for women offering advice and support around topics like anxiety, depression and self-love


  • Talkspace: a blog that offers articles and resources related to various mental health concerns including anxiety, depression and relationship management. 

 

  • Inspire the Mind: this blog provides resources and advice about overcoming mental health obstacles in favour of resilience, provides tools on how to build a strong mindset and find inner peace. 


These online communities can provide readers with a positive and safe space to express their concerns and share their own experiences fostering resilience and a sense of belonging. Remember, it is important to do your research before joining online mental health communities for both privacy and safety but most importantly the wellbeing of your mental health. Established networks can provide you with a sense of ready-made communities that understand and can empathize with your experiences. Make sure the networks you participate in align with your mission, vision and values for your mental health journey. 

Blogging as a Tool for Advocacy: Raising Awareness About Bipolar Disorder

I am of the belief that there are few better places than a blog to spread your message about mental health advocacy and to raise awareness about an often misunderstood complex illness like Bipolar disorder. In 1964, Canadian communication theorist Marshall McLuhan coined the phrase “the medium is the message,” meaning the way a message is communicated (the medium) is just as important as the message itself. Presently the medium is the worldwide web and oftentimes important messages get lost in the vastness of the internet and especially in the fast paced world of social media. 


However, blogging has developed into a sophisticated tool that can be used to spread positive mental health messaging, raise awareness and build communities of like-minded individuals. Bloggers have the freedom to write thoughtful and impactful posts uninterrupted giving them the freedom to express themselves in a clear and concise way about their lived experiences with mental health as well as advocate for systematic change in mental health policies, procedures and programming. Bloggers have the power to advocate for themselves and others in their network by posting articles as many times in the day, a week or a month based on passion and commitment to their cause. 


So, if the medium truly is the message, blogging is a modern day tool we can use to raise awareness, foster understanding share important mental health resources, and incite policy change by having those challenging conversations that take readers beyond the stigma.   

Risks and Rewards of Blogging About Bipolar Disorder

When women are willing to share their lived experience with Bipolar disorder on a blog platform it slowly chips away the armour of ignorance, fear and judgement that perpetuates the stigma surrounding mental health. Living with and managing Bipolar I disorder, I am also a truth teller in an age where disinformation online dictates the thoughts, feelings and behaviors of so many. The risk I take sharing the very challenging parts of my illness directly dispels the myths and subsequent discrimination and stigma that can occur when society remains uninformed about the significant mental health crises we face in our communities as well as how we can initiate change and embrace those that struggle. It’s important these experiences are shared on multiple platforms in order to continue to raise awareness and foster understanding and empathy.

I have always considered myself transparent in my illness, I am not shy about sharing both the negative and positive experiences I’ve faced both in my communities, the workforce and in a mental healthcare system. My experiences and how I share them has always been in my control and will continue to be. People often ask me whether or not it takes an emotional toll sharing personal experiences publicly. My response is always the same, I feel empowered sharing my lived experiences and honoured that readers come back weekly to see what more I will reveal. My mother taught me as a child, “Speak the truth and speak it always cost it what it may.” I live with and successfully manage a complex mood disorder, my course has not always been smooth but I have never let go of the goal of living a full life in remission and it's my purpose to inspire others not to give up either. I speak the truth about my experiences with Bipolar I disorder because to do otherwise would be to let others who struggle remain hopeless.

Final Thoughts

Blogging offers a unique and powerful way for women with Bipolar disorder to share their experiences, find community, and advocate for change. It provides an outlet for self-expression and can help combat the isolation often felt by those navigating mental health challenges. However, like any public endeavor, it’s essential for bloggers to balance the therapeutic benefits with the emotional risks. When I’m feeling overwhelmed, I step back, take a break, rest and recuperate. I practice self-care. I set boundaries with myself and with my writing. I usually know I need to do this not because the sharing process overwhelms me but because my condition ebbs and flows and it's been my experience that I need to ride the wave rather than resist it. 

There is a thin line between authenticity and vulnerability and so far on my blogging journey I have remained authentically and unapologetically me with all the facets of vulnerability that come with reflecting on my past and present as a woman living with and managing Bipolar I disorder. Finally, I have found the process of putting it all on the page therapeutic and healing in my journey to better mental health and it is my hope that the risk never outweighs the reward I feel every time I release an article that can touch lives, renew hope and inspire resilience.  

If you or someone you know is considering starting a blog, take the leap—Remember every day is an opportunity to do something you’ve never done before so to my future bloggers be fearless and unapologetic about sharing your truth because your insights, advice, authenticity and vulnerability  might be your reader’s light at the end of a very a dark tunnel, your words may be sunshine after the rain. So be bold, be brave and put it all on the page.
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