By Onika Dainty

Coping with Bipolar disorder can be an overwhelming journey, but sharing personal stories often illuminates the path to understanding and healing. According to the Canadian Alliance on Mental Illness and Mental Health, nearly 1 in 100 Canadians live with Bipolar disorder. This statistic reflects a significant reality that is echoed in the U.S., where around 2.8% of adults are diagnosed with this condition, as reported by the Depression and Bipolar Support Alliance (DBSA). These numbers may vary, but the shared experiences of individuals facing this disorder create a common thread of resilience.

Building a Support System

Empowering oneself through community support is crucial when managing Bipolar disorder. Locally,  Durham Mental Health Services (DMHS) provides invaluable resources, including peer support and educational programs tailored to individuals in my area. These services foster an environment where individuals can connect, share, and heal together. Additionally, the Centre for Addiction and Mental Health (CAMH) serves as a vital resource for all Canadians, offering comprehensive services that address mental health challenges, including Bipolar disorder.

When seeking support, it’s important to remember that not all groups are beneficial for everyone; some can even be triggering. Finding a support system that resonates with you is vital. Whether it’s a formal group, a trusted friend, or an online community, ensure that the space you choose promotes healing rather than causing distress.

Building a support system doesn’t just mean seeking professional help; it also involves finding a community that understands what you’re going through. When I first began to understand my own diagnosis, I sought out support groups in my area. One of the first groups I ever participated in was centered around Bipolar disorder. Hearing others share their experiences made me realize I wasn’t alone in my struggles and provided me with practical coping strategies I hadn’t considered.

Personal Stories of Resilience

Everyone's journey with Bipolar Disorder is unique, filled with both triumphs and setbacks. I want to share a bit about my own story. From 2004 to 2024, I experienced 13 manic episodes that required hospitalization. One of the most challenging times was spending 3.5 months at Ontario Shores after my last episode. I even faced homelessness, living in a shelter during that difficult period. But despite all those setbacks, I’m here today to help others by sharing my lived experience.

In addition to my journey, I spoke with a remarkable woman on a podcast five years ago who dealt with being misdiagnosed initially. She later discovered that she was living with Bipolar Disorder, all while navigating the complexities of being a mother and wife. Her story highlights the struggles many face in balancing familial responsibilities with mental health challenges. It was inspiring to hear how she found ways to manage her condition while still being there for her family.

Lastly, I have been attending a community-focused mental health event on and off for the last two years. At one of these gatherings, I met individuals from various backgrounds sharing their experiences. Hearing the stories of other women was empowering. It was inspiring to see how a community can bridge gaps and foster understanding, regardless of age, race, or socioeconomic background. These stories remind us that we are not alone in our struggles, and together we can create a supportive environment for healing and growth.

Practical Coping Strategies

Developing effective coping strategies is essential for managing Bipolar disorder. Here are some practical tips that have helped me and others navigate our mental health journey:

1. Establish a Routine: Creating a daily routine can provide structure and stability. It helps regulate sleep patterns, which is crucial for mood management.

2. Practice Mindfulness: Techniques such as meditation, deep breathing, and yoga can help ground you during intense emotional periods. Mindfulness practices have been shown to reduce anxiety and improve overall well-being.

3. Stay Active: Physical activity is beneficial for mental health. Regular exercise can reduce stress and improve mood, making it a vital part of a self-care routine.

4. Limit Triggers: Identify situations, environments, or people that trigger your symptoms. Finding ways to minimize these triggers can prevent episodes and enhance your emotional stability.

5. Stay Connected: Maintain open lines of communication with trusted friends, family members, or mental health professionals. Sharing your feelings and experiences can alleviate feelings of isolation.

6. Educate Yourself: Knowledge is empowering. Understanding your condition helps you recognize signs of mood changes and equips you with strategies to cope.

The Importance of Awareness and Education

Raising awareness about Bipolar disorder is crucial. Many people still carry misconceptions about mental health conditions, which can contribute to stigma and isolation. In Canada, Durham Mental Health Services (DMHS) provides local outpatient resources that help educate both individuals and families about mental health challenges, including Bipolar disorder.

The Depression and Bipolar Support Alliance (DBSA) offers a wealth of information on their website, serving as a resource for those seeking to understand Bipolar disorder better. However, I want to emphasize the importance of focusing on Canadian options, like DMHS and the Centre for Addiction and Mental Health (CAMH), which provide specialized resources and support for those in our communities.

During my travels, I encountered people who were surprisingly knowledgeable about mental health, which made me reflect on the importance of fostering similar conversations back home in Canada. Education and understanding can empower communities to offer the right kind of support to those in need.

Final Thoughts

Coping with Bipolar disorder is undoubtedly a challenging experience, but it’s also one filled with potential for resilience and growth. Sharing our lived experience stories can foster understanding and connection among individuals facing similar battles. I encourage you to seek support, whether through local services like DMHS or through national organizations such as CAMH or DBSA.

For those looking to take the first steps toward managing their condition, I highly recommend checking out my previous post How to Start Managing Bipolar Disorder: A Comprehensive Guide for practical advice and insights. Remember, your story matters, and by sharing it, you contribute to a community that thrives on empathy and support.

Let’s continue to have conversations that take us beyond the stigma surrounding mental health. Each story shared can serve as a beacon of hope for someone else navigating their own journey with Bipolar disorder. You are not alone, and together, we can create a compassionate and understanding community.

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.

Best Tools Bipolar Disorder Management

Managing Bipolar I Disorder is a deeply personal journey. As I’ve shared in my previous post, How to Start Managing Bipolar Disorder: A Comprehensive Guide, the tools and resources you use are an essential part of your daily routine. What works for me may not be what works for you, and vice versa. In this article, I’ll share my personal experience with some of the best tools and resources I’ve found helpful in 2024, touching on medication management, teletherapy, community support, education, and self-care. I hope that by sharing my journey, you can find tools that suit your needs, whether you prefer digital solutions, community-based support, or natural practices like I do.

Medication Management Tools: From Alarms to Blister Packs

When I first started managing my medication, I used multiple alarm notifications on my iPhone to remind me to take my meds. But, let’s just say, it was a bit of a mess. I had so many alarms going off throughout the day, and it felt overwhelming, to the point where I was constantly snoozing them. My cousin, who’s more tech-savvy than I am, saw the chaos and did some research on medication management apps. He recommended a few options like Medisafe, CareClinic, and Dosecast, which are fantastic for people who prefer digital tools to help manage their routines.

But for me, technology isn’t always the answer. After trying out some of these apps, I found that the constant reminders just didn’t suit my lifestyle. That’s when I discovered blister packs at my local pharmacy, and they’ve been a game-changer. With blister packs, all my meds are sorted and scheduled for the week, which takes the guesswork out of my daily routine. If tech isn’t your thing, I highly recommend asking your pharmacist about blister packs—they’ve truly been my savior in staying consistent.

Teletherapy Services: Balancing Cost and Accessibility

Teletherapy is another valuable resource when managing Bipolar I disorder, but I know first-hand that it can be expensive. Services like BetterHelp offer convenient online therapy sessions, but the costs can add up if you’re paying out of pocket. Someone from my team (who I mentioned in my comprehensive guide) has had amazing results using BetterHelp for non-Bipolar therapy, so it’s definitely worth considering if private teletherapy is within your budget.

For those of us who are mindful of costs, there are also free teletherapy options available through outpatient services. I’ve personally reached out to local community health centers for free or low-cost teletherapy options. Depending on where you live, you might find similar services through outpatient resources connected to your healthcare provider. In my area, Durham Region in the GTA, there are great resources like Distress Centre Durham and Durham Mental Health Services (DMHS), both of which offer teletherapy at no cost.

Community Support: Recovery Colleges vs. General Support Groups

While community support groups can be incredibly valuable for some, I’ve personally found that they’re not always the best fit for me. One of the challenges I’ve faced in general community support groups is the risk of becoming overwhelmed by hearing other people's stories. Sometimes, it’s easy to feel re-traumatized by the intense and emotional sharing that happens in these spaces.

That’s why I’ve turned to recovery colleges, where the focus is more on recovery education. Recovery colleges provide structured courses designed to empower people living with mental health challenges to take control of their journey through education. The shift from storytelling to learning has been a much better fit for me, and I’ve even had the opportunity to help build and facilitate these types of courses. My goal is to eventually share this with others by creating a supportive community focused on recovery education.

If you’re in Durham Region, consider reaching out to organizations like Durham Mental Health Services (DMHS), Ontario Shores Centre for Mental Health or CAMH for recovery-based education and support options. It’s been life-changing for me, and it might be for you too.

Education and Understanding: Finding the Right Resources

When it comes to managing Bipolar I disorder, understanding your condition is key. I always recommend connecting with a Peer Support Specialist through your outpatient services, which you can often access by referral from your psychiatrist. A Peer Support Specialist can help you navigate the sometimes overwhelming mental health care system and offer support from someone who has lived through similar experiences.

If you’re in the Durham Region like me, resources like CMHA Durham and Durham Mental Health Services (DMHS) can connect you with Peer Support Specialists to guide you on your journey.

In addition to personal support, I’ve found these books incredibly helpful for deepening my understanding of bipolar disorder:

• An Unquiet Mind: A Memoir of Moods and Madness by Kay Redfield Jamison, PhD

• Spiders, Vampires, and Jail Keys: Bipolar Disorder: A Story of Hope, Recovery, and Inspiration by Brooke O’Neill

• Fast Girl: A Life Spent Running from Madness by Suzy Favor Hamilton

These memoirs offer real, raw insights into living with Bipolar disorder and can serve as both educational tools and sources of inspiration.

Self-Care and Wellness Practices: Natural, Tech-Free Tools

In my personal experience, self-care and wellness practices are just as crucial as any other tool in managing Bipolar I disorder. While I’ve experimented with meditation apps like Muse and Insight Timer, I’ve found that technology can sometimes feel overwhelming. I really enjoyed using the Muse meditation headset, but after I broke mine, I couldn’t justify the high cost of replacing it. So, I stuck with Insight Timer, which offers over 3,000 meditations, YouTube integration, daily challenges, and courses. It’s a great low-tech option if you’re looking to incorporate mindfulness into your routine.

However, some of the best tools for me are tech-free. Aromatherapy has been a powerful tool in my self-care toolkit. For example, lavender essential oil helps me relax and sleep better, and it’s something I can easily incorporate into my day-to-day life.

I also find that hiking in nature has a profound effect on my mental health. There’s something about being surrounded by trees and fresh air that helps me reset. If I’m feeling especially off, I’ll take a long walk and listen to one of my favorite podcasts or some calming music on Amazon Music. Sometimes, just getting out of the house and moving can make all the difference.

Sleep and nutrition are also vital parts of managing Bipolar disorder. I’ve learned over time that without good sleep and a balanced diet, my mood tends to fluctuate more, making it harder to stay grounded. Ensuring that I get quality rest and eat well is one of the most important non-negotiables in my wellness routine.

Final Thought

Build Your Own Toolbox

In the end, managing Bipolar I disorder is all about building a toolbox that works for you. Whether you prefer digital solutions like medication apps, community-based support like recovery colleges, or natural approaches like aromatherapy and hiking, there are so many tools and resources available to help. While the journey can sometimes feel overwhelming, remember that you don’t have to go it alone. As I mentioned in How to Start Managing Bipolar Disorder: A Comprehensive Guide, reaching out for support is one of the best things you can do.