Onika L. Dainty

I once signed up for three credit cards in a single day. When they arrived, I rushed to the mall and spent each balance in under three hours. At the time, every purchase felt like a need with purpose but it was hypomania.

Hypomania can feel seductive. It creates the illusion of power, freedom, and the “best version” of yourself. But if left unchecked, it can escalate into mania or even psychosis.

For me, hypomania often ends in manic-psychosis and hospitalization, with my care team working to bring me back to baseline. The truth is, during hypomania, I feel incredible, too incredible. My inhibitions vanish, boundaries dissolve, and everything moves at warp speed. Yet over time, I’ve learned to spot hypomanic episodes, manage symptoms, and stop them before real damage occurs.

This post shares grounded, compassionate strategies for managing hypomania with bipolar disorder and practical tools drawn from lived experience.

First Comes Awareness: Catching Hypomania Early

One of the most important skills in bipolar disorder management is recognizing hypomania symptoms early. This awareness comes from tracking your mood cycles with journals, sleep logs, or apps. Common cues include racing thoughts, decreased sleep, irritability, impulsivity, and excessive optimism.

For me, hypomania sometimes shows up as extreme fatigue rather than excess energy. My baseline is naturally high-energy, which makes early signs harder to detect. After back-to-back trips to the Caribbean and New York City, I unexpectedly crashed, sleeping for days. What looked like exhaustion was actually hypomania.

Even when you know your bipolar cycle, stress, travel, or disrupted sleep can shift how symptoms appear. That’s why reflection before, during, and after episodes is so valuable. Creating a personal “Red Zone Hypomania List”, a set of your own early warning signs that can help you and your support team recognize patterns and intervene sooner.

Grounding Practices That Gently Slow You Down

When hypomania enters your cycle, you can either ride the wave or learn to calm the waters. I used to let it sweep me away, but I’ve since discovered that grounding can slow the spiral.

Some practices that help me include:

• Sensory grounding: submerging my face in cold water, using weighted blankets, or aromatherapy.
  

• Movement and breath: gentle yoga, box breathing, belly breathing, or guided body scans.
  

• Stillness rituals: light therapy, meditation music, or intentional solitude that often leads to restorative sleep.
  

These tools may not erase hypomania, but they create space for rest and regulation.

Structuring Your Day to Reduce Overstimulation

Hypomania often thrives on overstimulation. Building predictable structure and routines can make a significant difference.

• Keep a consistent sleep schedule, even when you feel energized.

• Schedule downtime during busy events like weddings or conferences.
  

• Limit caffeine, reduce screen time, and avoid noisy environments before bed.
  

Structure, routine, and healthy habits are essential to maintaining emotional stability when managing bipolar disorder.

Knowing When and How to Reach Out

Even with the best coping strategies, there are times you need support. Having a trusted network including family, friends, peers, or professionals can be life-saving.

My father often spots pressured speech before I do. My Grama Judie, who helps manage my finances, notices when I hyper-spend. They give me space to self-correct, but step in if needed, following my crisis plan and communicating with my psychiatrist.

Over the years, I’ve built a bipolar crisis plan with questions my support team feels comfortable asking me, such as:

• “When was the last time you slept?”

• “Have you been taking your medication?”
  

These may sound invasive, but with trust, they become vital tools for early intervention.

Protecting Yourself from Hypomanic Impulses

Impulsivity is one of the most challenging parts of bipolar disorder. Protecting yourself means creating safeguards before hypomania hits.

Some strategies I use:

• Safe spending rules: delay big purchases, freeze access to credit, or hand over cards to someone I trust.

• Pause big decisions: whether about relationships, travel, or quitting a job, I place them on a 72-hour hold.
  

• Create a “pause kit”: grounding tools and notes from my baseline self.
  

• The buddy system: an accountability partner who isn’t afraid to tell me the truth.
  

These systems reduce the damage impulsivity can cause and keep me aligned with my long-term healing.

Final Thoughts: You Are Not the Choices You Make in Hypomania

Hypomanic impulses will come, but they don’t define you. Some are minor, others life-altering, yet none erase your worth. Hypomania is a symptom of bipolar disorder, not your identity.

During episodes, energy, creativity, and passion accelerate. It can feel thrilling, but also unstable. Rather than fearing hypomania, I’ve learned to treat it as a signal, an invitation to slow down, set boundaries, and lean on the practices that protect my wellness.

Guilt and shame have no place here. What matters is building awareness, showing yourself compassion, and learning to navigate the highs with wisdom and care.

To my readers: What helps you recognize when hypomania is approaching? What boundaries keep you grounded when the wave begins to rise?

Did you know that Bipolar disorder impacts women differently than men? Research shows that women tend to experience more frequent depressive episodes but are highly susceptible to impulsivity during manic phases. In this blog, I’ll take you through what impulsive behaviour looks like for women with Bipolar disorder, how it’s tied to Mania, and the strategies that have helped me manage it.

Understanding Bipolar Disorder in Women

Bipolar disorder is a mood disorder with intense emotional highs (Mania) and lows (Depression). There are two main types: Bipolar I, which includes more severe manic episodes, and Bipolar II, where hypomanic episodes are less extreme but still disruptive. For women, hormonal changes—like during menstrual cycles, pregnancy, or menopause—can make the emotional swings even more unpredictable.

For me, hormonal shifts have definitely played a role in how I experience Bipolar disorder. There are times when I felt completely out of control, and the mix of emotions, mood swings, and impulses made it hard to function day-to-day. Learning to recognize those patterns was one of the first steps in managing it.

What is Impulsive Behaviour in Bipolar Disorder?

Impulsive behaviour happens when you act on a desire without thinking about the consequences. It’s not the same as taking a calculated risk. When you're impulsive, you're not processing the potential fallout—you’re just reacting. And during a manic episode, this becomes even more dangerous.

I’ve done it all—lavish spending sprees that left me in debt, driving recklessly without any care for my safety or others, uninhibited sexual behaviours and substance use. In those moments, it was like I was living in my own world, and I didn’t care about the damage I was doing. I was fearless, but not in a good way.

The Link Between Mania and Impulsive Behaviour in Women

When Mania hits, your emotions run wild. Everything feels heightened, and the energy is overwhelming. During a manic-psychotic episode, I lose touch with reality. My thoughts are so chaotic that I stop thinking about the future or the consequences of my actions. All that matters is satisfying the immediate impulse.

There was one episode where I spent $14,000 on Amazon, convincing myself it was for some business idea that didn’t even exist. I was trapped in the chaos of my mind, and in that moment, it felt perfectly rational. But when the Mania passed, I was left to pick up the pieces of the damage I had caused.

How Hormonal Changes Impact Impulsivity in Women with Bipolar Disorder

For women, hormonal changes can intensify Bipolar symptoms. The week before my period, my moods would shift dramatically. I’d feel more irritable, more impulsive, and I could sense the Mania bubbling beneath the surface. The worst part is that you can’t always control it, and it feels like your body is betraying you.

Pregnancy and postpartum can also complicate things. Studies show, the hormonal roller coaster during those times can trigger manic or depressive episodes, making it harder to manage impulsive behaviour. It’s a lot to deal with, but recognizing the patterns can help women going through this  feel a little more prepared.

The Consequences of Impulsive Behaviour in Women with Bipolar Disorder

The consequences of impulsive behaviour are often devastating. I’ve experienced financial ruin, strained relationships, and health scares because of decisions I made during manic episodes. Once, I was driving recklessly, weaving through traffic with no regard for the rules of the road or anyone’s safety—including my own. I was lucky that nothing catastrophic happened, but it could have easily gone the other way.

Impulsive actions can also lead to self-harm. In 2022, I found myself getting four tattoos in a week while in the early stages of Mania. I’ve always gotten tattoos during emotionally tumultuous times, and I realized later that it was my way of self-harming. The pain didn’t bother me; in fact, I found comfort in it.

Managing Impulsive Behaviour: Practical Strategies

Managing impulsive behaviour starts with acknowledging it. For me, medication and Cognitive Behavioural Therapy (CBT) have been lifesavers. They’ve given me tools to slow down my thoughts and make better decisions. I also rely on mindfulness techniques like the cold water trick—when things get overwhelming, splashing cold water on my face snaps me back to reality.

Having a support system is key. I have a mental health mentor who helps keep me in check. We set boundaries, like limits on my spending and keeping my debit card with my grandmother, so I’m less likely to make impulsive decisions. When I do begin the cycle of impulsive spending my mentor will sit me down and ask the hard questions like “why are you spending?” or “What mental health stressors are you experiencing this week?” These check-ins have served to slow me down and examine the decisions I’m making. 

Self-Care Tips for Women with Bipolar Disorder

Structure and routine are lifesavers when it comes to managing Bipolar disorder. By building habits that don’t support impulsivity, I can recognize when something is off. Exercise also helps. When I’m moving my body and releasing endorphins, it counteracts that adrenaline-fueled impulsivity.

Eating well, getting enough sleep, and practicing self-love are all part of my self-care plan. I journal every day to track my moods, reflect on my growth, and remind myself how far I’ve come. It's a small but powerful way to stay grounded.

Final Thoughts

Impulsive behaviour in women with Bipolar disorder can be tough to control, but it’s not impossible. Understanding how Mania influences these impulses and finding ways to manage them—through medication, therapy, mindfulness, and support—is the key to regaining control. Impulsivity is a dangerous byproduct of this disorder and it's not your fault but it is your responsibility to learn how to best manage this destructive symptom. If you’re dealing with impulsive behaviour or know someone who is, don’t wait to seek help. The right tools and strategies can make all the difference.

For more information on how to build your support team check out my pillar post How to Start Managing Bipolar I Disorder: A Comprehensive Guide.