By Onika Dainty

Managing Bipolar I disorder is a lifelong journey, and if I’m being honest, it hasn’t always been easy. Looking back, I remember the first time I felt my moods swinging like a pendulum. I was a teenager, barely 16-years-old, when Anxiety and Depression started to creep in. Now, two decades later, I’ve learned a lot about myself and my disorder. In this post, I want to share five lessons that helped me live with Bipolar I disorder and find some peace, even during the toughest times. This is for anyone feeling lost—you're not alone.

1. Recognizing the Early Signs of Bipolar I Disorder

I didn’t know what was happening to me when I started experiencing these extreme emotional highs and lows as a teenager. One day I’d feel like I could conquer the world, bursting with energy and ideas, and the next, I couldn’t get out of bed. I wasn’t just “moody” or having a rough time; it was something deeper and more persistent. The anxiety and depression I felt were red flags, but it wasn’t until I saw a psychiatrist and got diagnosed with Depression and Generalized Anxiety disorder that I started to understand what was happening.Although my Bipolar I diagnosis came much later the signs of the serious mood disorder to come surfaced in my teens.

If you suspect something similar in yourself or a loved one, my advice is to pay close attention to the patterns of your moods. If you're feeling stuck in extreme highs and lows for extended periods, it might be time to seek professional help. Early diagnosis is crucial because it gives you the chance to begin managing it before it becomes more disruptive. For more in-depth guidance, check out my post, How to Start Managing Bipolar Disorder: A Comprehensive Guide. This resource provides practical steps to help you on your mental health journey.

2. The Role of Therapy in Managing Bipolar Disorder

I’ve been in and out of therapy for years, and one thing I’ve learned is that therapy is an essential part of managing Bipolar I disorder. It took me a while to find the right approach and the right therapist, but once I did, things started to make sense. For me, Cognitive Behavioral Therapy (CBT) has been a game-changer. It taught me to challenge negative thought patterns and helped me build coping strategies for when I feel a manic or depressive episode coming on.

Mindfulness practices have also helped me stay present and avoid being completely overwhelmed by emotions. However, therapy isn’t just about what happens during sessions; it’s about applying those techniques in real life. Having someone to talk to—whether it’s a therapist, counselor or even a peer support group—can make all the difference in maintaining stability. In a future post I will guide you through my journey finding various therapeutic options and provide tips for finding the right fit for your needs.

3. Medication is Not One-Size-Fits-All

When I was first diagnosed with Bipolar I disorder, I thought that once I started medication, everything would instantly get better. That wasn’t the case. The truth is, finding the right medication—or combination of medications—is a journey in itself. I’ve been on several different medications over the years, and it’s taken time to find what works for my body without overwhelming side effects.

It’s frustrating, to say the least. There were times when I felt like giving up, but I’ve learned to be patient with the process. It’s important to work closely with your psychiatrist and medical team, be honest about how you’re feeling, and understand that it might take time to get things right. Managing Bipolar I disorder with medication isn’t about perfection; it’s about finding a balance that lets you function in your daily life without feeling like a zombie or spiraling into Mania or Depression. The How to Start Managing Bipolar Disorder: A Comprehensive Guide elaborates on how to approach medication management effectively, empowering you to take charge of your treatment.

4. Building a Support System

If there’s one thing I can’t emphasize enough, it’s the importance of a strong support system. Living with Bipolar I disorder is hard enough, and trying to do it alone is even harder. Over the years, I’ve leaned on family, close friends, and even peer support groups. My family has been my rock, but it hasn’t always been easy for them to understand what I’m going through.

Having people who truly understand—whether it’s someone with the same diagnosis or a therapist—has been incredibly empowering for me. I’ve also had to learn to set boundaries with people who unintentionally trigger me or drain my energy. It’s okay to protect your mental health by saying “no” when you need to. In a future post, I explore how to build and nurture your support network effectively, offering practical tips to help you find the right people to surround yourself with.

5. Prioritizing Self-Care and Setting Boundaries

When you’re managing Bipolar I disorder, self-care isn’t just a buzzword—it’s a necessity. I’ve learned that if I don’t prioritize my mental and physical health, I can’t function. Simple things like getting enough sleep, eating well, and exercising make a huge difference in keeping my mood stable. When I’m stressed or overwhelmed, I’m much more likely to slip into a manic or depressive episode.

Routine is another big part of staying well. I try to keep my daily schedule consistent, even when life gets hectic. And perhaps most importantly, I’ve learned to set boundaries. Saying “no” to extra commitments or toxic relationships has been one of the hardest but most necessary lessons. When I take care of myself first, I’m in a much better position to handle whatever life throws my way. For more self-care strategies and tips, be sure to check out the self-care section in the How to Start Managing Bipolar Disorder: A Comprehensive Guide, where I delve deeper into creating a personalized self-care routine.

Final Thoughts

Managing Bipolar I disorder takes a lot of trial and error, but the most important lesson I’ve learned is that you have to be kind to yourself. This journey isn’t linear, and there will be setbacks, but it's about making progress, not being perfect. Whether it’s through therapy, medication, or building a support system, you are not alone. Take it one day at a time, and remember, it’s okay to ask for help when you need it. The more you learn about yourself and your Bipolar disorder, the better you’ll get at managing it. Trust the process and keep moving forward.

For a more comprehensive understanding of how to navigate this journey, I encourage you to read How to Start Managing Bipolar Disorder: A Comprehensive Guide. Together, we can empower ourselves to face the challenges of Bipolar disorder and find the path toward a balanced life.

How Lived Experience Can Improve Bipolar Management

By Onika Dainty

Managing Bipolar disorder is never a one-size-fits-all approach. Psychologists and therapists may offer treatment plans and strategies, but there’s something irreplaceable about the knowledge that comes from lived experience. If you or someone close to you is managing Bipolar disorder, this is for you.

Living with Bipolar I disorder, I’ve come to understand that real-life experiences provide lessons that clinical knowledge sometimes misses. Over time, I’ve developed practical ways to navigate the highs and lows of my disorder. This article will share how lived experience can significantly enhance the management of Bipolar disorder.

If you're just beginning your journey, you might find my earlier piece, How to Start Managing Bipolar Disorder: A Comprehensive Guide, a helpful foundation for understanding a Bipolar disorder diagnosis..

The Importance of Lived Experience in Mental Health

Lived experience isn’t just about survival; it’s about thriving despite the challenges. My personal journey with Bipolar has taught me that while professional interventions are necessary, they aren’t the whole picture. Lived experience adds a layer of nuance to what I’ve learned from psychologists, psychiatrists and counselors.

For instance, while I was told that self-care is essential for managing mood swings, my lived experience showed me just how critical it is. When I go without sleep for a few days, or even miss a few showers, it can push me from a stable mood into a hypomanic or depressive episode. This real-world understanding has fine-tuned my approach to managing my disorder in ways that theories or general advice simply can’t.Theories and general advice can give you guidance but application gives you the experience to learn from and grow in your illness.

Lessons Learned from Living with Bipolar Disorder

1. Recognizing Your Triggers

In theory, recognizing triggers sounds simple, but lived experience teaches you what to look for—those subtle signs that aren’t in any textbook. For me, it’s not just about big stressors but also smaller, personal indicators that things are going off track.

One of the biggest red flags for me is my personal hygiene. When I skip a shower or stop brushing my teeth, it’s usually a sign that I’m heading into a depressive episode. There was a time when I didn’t shower for weeks—not even a quick rinse or a “whore’s bath”—and almost went a year without brushing my teeth, leading to six cavities. Those moments, as painful as they were, taught me to notice when my personal care routine starts slipping. It’s my body's way of telling me something is wrong, and that I need to take action.

2. Adjusting Routines and Priorities

When you live with Bipolar disorder, routines can be your anchor to stability. I used to think I could manage by pushing through difficult days, but my lived experience has shown me that simplifying my day when needed is one of the most effective ways to manage Bipolar disorder.

Sometimes, the only things I can manage are sleep, eating, and one self-care activity, and I’ve learned that’s okay. There are times when those three things are all I have the energy for, and I’ve come to embrace that as part of my Bipolar management routine. Simplifying your day isn’t about giving up—it’s about protecting your mental health when life becomes overwhelming.

3. The Power of Self-Awareness

Learning to catch myself in the early stages of a manic or depressive episode has been key in my journey. Through my lived experience, I’ve trained myself to recognize the early signs and, more importantly, act on them.

One of the most important things I’ve learned is to take mental health days. When I notice myself slipping into a bad space, I take the time I need to re-group, whether that means resting at home, avoiding stress, or spending time doing something that brings me peace. These days help me recalibrate before things spiral further.

How to Use Lived Experience to Improve Bipolar Management

Combining psychological advice with lived experience leads to more personalized care. Psychologists provide valuable guidance, but lived experience sharpens that advice with real-life nuance and wisdom.

1. Tracking Triggers and Learning from the Past

The value of lived experience shines when you look back at previous episodes and identify patterns. Tracking things like mood shifts, life events, and even diet has helped me figure out my personal triggers and find better ways to manage them. What works for me may not work for everyone, but the insights gained from living with Bipolar have empowered me to create a personalized management plan that fits my life.

2. Building a Support Network

Your support system matters more than you think. Family, friends, or even online communities of people who share similar experiences can provide an additional layer of understanding and accountability. Peer support groups have been incredibly helpful for me—they remind me that I’m not alone, and there are people who really understand what I’m going through.

3. Self-Care Strategies That Actually Work

Self-care isn’t a luxury; it’s a necessity when managing Bipolar disorder. Through lived experience, I’ve tailored my self-care routine to what truly works for me. Whether it’s indulging in a hobby,daily meditation and prayer, or just allowing myself a guilt-free day to do nothing, I’ve come to understand that personalized self-care is key to maintaining stability.

If you’re struggling to find a routine that works for you, consider simplifying things. Sleep, eat, and exercise—sometimes that’s all you need.

Sharing Your Lived Experience to Help Others

1. The Power of Peer Support

There’s something incredibly powerful about connecting with others who’ve been there. Sharing your lived experience not only helps you process your own journey but can also provide hope and validation to others. Peer support groups have given me a sense of community and safety, and they’ve been vital in my healing process.

2. Reducing Stigma Around Bipolar Disorder

Opening up about your lived experience can also help break down the stigma surrounding Bipolar disorder. By sharing our stories, we help others better understand the complexities of living with this condition. The more we talk about it, the more we normalize conversations around mental health.

If you’d like to read more about how to get started on managing Bipolar disorder, check out my post on How to Start Managing Bipolar Disorder: A Comprehensive Guide for a step-by-step breakdown.

Final Thoughts

Living with Bipolar disorder is a marathon, not a sprint. But the insights gained from lived experience are invaluable. From recognizing your triggers to developing personalized self-care routines, lived experience can greatly improve how you manage Bipolar disorder. And remember, sharing your story can be just as healing for you as it is for those who hear it.

At the end of the day, your lived experience is a source of strength, and it might just be the key to helping someone else better manage their mental health journey.