Monday, October 14, 2024

The Role of Gratitude in Recovery: Women with Bipolar Disorder Share Their Stories


The Role of Gratitude in Recovery: Women with Bipolar Disorder Share Their Stories

By Onika Dainty

Gratitude. It's more than just saying “thank you.” For many women living with Bipolar disorder, gratitude has become a powerful tool in their recovery journey. Research shows that practicing gratitude can reduce symptoms of Depression and Anxiety by up to 30%. That’s a huge impact for something as simple as taking time to appreciate the good in life.

In this blog, you’ll hear from women who have been through the highs and lows of Bipolar disorder and how embracing gratitude has helped them heal. Whether you’re newly diagnosed or have been managing Bipolar disorder for years, these stories offer hope and practical tips for incorporating gratitude into your own life. Let’s dive in!

What is Bipolar Disorder? Understanding the Basics

Bipolar disorder is a mental health condition that causes extreme mood swings, ranging from emotional highs (Mania) to deep lows (Depression). There are different types—Bipolar I, Bipolar II, and Cyclothymia—but for many women, the emotional rollercoaster can feel overwhelming.

For women, Bipolar disorder can be especially tough due to hormonal changes that affect mood stability. From menstrual cycles to pregnancy and menopause, these hormonal shifts can make the symptoms of Bipolar even more unpredictable. It’s a daily struggle, but there are ways to manage it, and gratitude can be one of those tools.

The Science Behind Gratitude and Mental Health

Gratitude isn’t just about being polite. It actually changes your brain chemistry. When you practice gratitude, your brain releases dopamine and serotonin—those feel-good chemicals that help improve your mood. Studies have shown that people who regularly practice gratitude experience less stress, better sleep, and higher levels of happiness.

For women with Bipolar disorder, practicing gratitude can help build emotional resilience. By focusing on what’s going right, even during tough times, you can shift your perspective and reduce the intensity of depressive episodes.

Personal Stories: Women with Bipolar Disorder and Their Gratitude Practices

Story 1: Gratitude Journaling During Depressive Episodes

When I’m feeling low, it’s hard to see anything positive. But I keep a gratitude journal to help me through those times. Every day, I write down three things I’m grateful for, no matter how small. Sometimes it’s as simple as being thankful for a warm cup of coffee or a call from a friend. This small practice keeps me grounded and helps me shift my focus from what’s wrong to what’s right.

Story 2: Daily Acts of Appreciation to Stabilize Mood

I once had a romantic partner who always said, “Thanks, I appreciate you” to everyone—whether it was a server at a restaurant or a cashier at the grocery store. That stuck with me. Now, I say it all the time, to friends, family, and even strangers. It’s a simple way to spread positivity, and it’s amazing how something so small can lift my mood on difficult days.

Story 3: Finding Gratitude in Mania

During manic episodes, gratitude can feel out of reach. I often feel paranoid, unsure of who’s on my side. In those moments, I look to my faith to help me overcome feelings of hopelessness knowing that there is something greater than myself guiding me through the rough times which keeps me in a space of gratitude because I’m still alive and still fighting. I also rely on my mental health mentor to remind me that even when I’m unwell, there are still things to be grateful for. Having someone else help me see the good keeps me rooted, even when I can’t see it myself.

Practical Ways to Incorporate Gratitude into Your Recovery

Incorporating gratitude into your life doesn’t have to be complicated. Here are a few simple ways to get started:

Gratitude Journaling: Start by writing down three things you’re grateful for each day. Don’t overthink it—anything from a sunny day to a supportive friend counts.


Mindfulness and Gratitude: Being present in the moment is a form of gratitude. Take time to notice the little things, whether it’s the sound of birds chirping or the taste of your favorite meal.


Small Gratitude Habits: Try saying “thank you, I appreciate you” to the people around you. It’s a small gesture, but it can shift your mindset and brighten someone else’s day too.

Overcoming Challenges: When Gratitude Feels Impossible

There will be days when finding gratitude feels impossible, especially during depressive episodes. It’s okay to feel that way. Gratitude isn’t about ignoring the pain or pretending everything’s fine—it’s about acknowledging the good, even in the midst of hardship.

In these moments, therapy and support groups can help. Talking through your struggles with a therapist or peers can provide new perspectives, making it easier to see the silver linings. And remember, it’s okay to give yourself grace. No one feels grateful 100% of the time, and that’s perfectly normal.

How Gratitude Can Improve Relationships for Women with Bipolar Disorder

Gratitude has a ripple effect on the people around you. By expressing appreciation to friends, family, and romantic partners, you strengthen those bonds and build trust. This is especially important for women with Bipolar disorder, as our loved ones often bear the brunt of our mood swings. Taking time to show gratitude for their support can go a long way in maintaining healthy relationships.

Whether it’s a simple “thank you” or a random act of kindness, incorporating gratitude into your relationships can improve communication and create deeper connections.

Final Thoughts

Gratitude may seem like a small thing, but as these personal stories show, it has the power to transform your mental health and relationships. For women managing Bipolar disorder, gratitude can be a grounding practice that provides hope, even on the hardest days.

Whether you start with a gratitude journal or a simple daily “thank you, I appreciate you” to someone who needs to hear it, the key is consistency. Gratitude is a practice, and with time, it can shift your mindset in powerful ways. Remember, recovery is a journey, and it’s important to be grateful for every small step toward your ultimate goal of wellness.

Wishing you a Thanksgiving filled with family, feasting and gratitude!

For more information on managing Bipolar I disorder, don’t forget to check out my previous post How to Start Managing Bipolar Disorder: A Comprehensive Guide. And if you’re looking for additional tools and resources to help you on your journey, you might also find Best Tools and Resources for Managing Bipolar Disorder in 2024 helpful.
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Saturday, October 12, 2024

Balancing Medications and Self-care: Insights from Consumer Survivors with Bipolar

Balancing Medications and Self-care: Insights from Consumer Survivors with Bipolar

By Onika Dainty

Living with Bipolar I disorder means navigating a complex world of medications, self-care practices, and support networks. Each element plays a vital role in managing the condition, and the right combination often takes time to discover. If I could speak to my younger self, the 16-year-old girl starting to feel the weight of Anxiety and Depression, I’d tell her that it’s okay to be scared—but she’s not alone.


This blog is for anyone dealing with Bipolar I disorder—young girls, women, parents, and even teachers who are witnessing mental health struggles in those around them. I’ve walked this road for over two decades, and I want to share my experiences, my mistakes, and the insights I’ve gained. Above all, I want to offer hope. With the right medication, self-care, and support system, Bipolar I disorder can be managed.

1. Understanding the Role of Medications in Bipolar I Disorder

Medication is often the first line of defense for managing Bipolar I disorder. When I was diagnosed, I didn’t fully grasp how critical medication would become in my life. There’s a misconception that taking a pill will immediately solve everything, but the reality is far more complex.


Finding the right combination of medications can take weeks, months, or even years. For me, it has been an ongoing journey. I’ve been on different mood stabilizers and antipsychotics, and not every medication has worked. Sometimes the side effects outweighed the benefits. But with patience and open communication with my psychiatrist, I’ve been able to find a regimen that stabilizes my moods and keeps my symptoms in check.


Currently, my medication includes mood stabilizers in pill form and an antipsychotic administered as a monthly injection. This "drug cocktail" works for me now, but I know it’s always subject to change. Medication is not a one-size-fits-all solution, and it’s essential to work with healthcare providers to tailor treatment to your needs.


For anyone navigating this process, I encourage you to stay patient and keep an open dialogue with your psychiatrist and your pharmacist about what’s working and what isn’t. It’s a trial-and-error process, but with time, you can find the right balance.


If you want to explore more about starting your medication journey, check out my previous post How to Start Managing Bipolar Disorder: A Comprehensive Guide.

2. Self-medicating: A Path I Wish I Hadn’t Taken

When I was 21, I thought I found an easier solution to my struggles—marijuana. At the time, I believed it was solving my problems. It eased my anxiety, slowed my racing thoughts, and seemed to offer the escape I needed. But in reality, all I was doing was running from the root causes of my mental health issues. What I failed to realize was marijuana acts as a mood destabilizer and is detrimental to people with serious mood disorders like Bipolar.


For a while, it felt like marijuana was helping. But by 27, I had turned to cocaine as my new drug of choice. Cocaine gave me a temporary sense of control—helping with insomnia, increasing focus, and quieting the constant chatter in my mind. For a time, I convinced myself that it was a good thing.


It wasn’t. Cocaine became a gateway to a downward spiral, and I soon found myself in my 8th psychotic episode, landing in Lakeridge Health Oshawa. That moment was a wake-up call. Self-medicating had only made things worse, and I realized that I needed to rely on professional help, not substances.


Today, I’m 9 months sober from marijuana and 22 months sober from cocaine, and I can see clearly how self-medicating only pushed me further away from healing. If you’re tempted to use substances to cope with your mental health, I urge you to reconsider. Working with a psychiatrist to find the right medications is a much safer and more effective approach.

3. Self-care as a Daily Practice: More than Just a Buzzword

Medication is essential, but it’s not enough on its own. Self-care is just as critical to managing Bipolar I disorder, and it’s something that needs to be practiced daily. When I talk about self-care, I don’t mean bubble baths and spa days (though those can be nice). Self-care is about maintaining your mental and emotional well-being. It’s about making time for yourself, recognizing your limits, and honoring what your mind and body need.


For me, journaling has always been a key part of my self-care. I’ve been writing poetry since I was a child, and putting my thoughts on paper helps me process my emotions in a way that feels safe and constructive. It’s a tool that allows me to reflect and make sense of my experiences. I can look back to where I was and take pride in where I am today.


Self-care looks different for everyone. Whether it’s meditation, spending time in nature, or simply taking a moment to breathe, it’s about finding what works for you and sticking to it. Taking care of yourself is not a luxury; it’s a necessity when living with Bipolar I disorder.

4. The Intersection of Medications and Self-care

Medications and self-care go hand in hand. Medication helps stabilize my moods and manage my symptoms, but self-care allows me to maintain balance. When I’m consistent with both, I’m in the best place to manage Bipolar I disorder.


However, it’s important to understand that medication can have side effects, and that’s where self-care becomes even more vital. For instance, certain medications might make you feel sluggish or less motivated. On days when I’m feeling the side effects of my medication, I rely on self-care practices to help me cope. Whether it’s journaling, talking to a close friend, or taking a walk, these small acts help me navigate the tougher days.


If you’re looking for practical tools to combine medication and self-care, you might find my previous post Best Tools and Resources for Managing Bipolar Disorder in 2024 helpful.

5. Practical Tips from Bipolar Survivors: Real-World Experiences

One of the biggest lessons I’ve learned from living with Bipolar I disorder is that healing is not linear. There will be highs and lows, successes and setbacks. The key is persistence. Here are a few practical tips I’ve picked up along the way:


  • Stay patient with your treatment: Finding the right medication combination takes time. It can be frustrating, but it’s important to stick with it and communicate openly with your psychiatrist.

  • Track your moods: Keeping a mood journal has been incredibly helpful for me. It allows me to see patterns and identify triggers. It also gives my healthcare team valuable insights into how I’m doing. You get mood tracker templates online or from your psychiatrist.

  • Build a solid support system: Whether it’s family, friends, or a peer support group, having people who understand what you’re going through can make all the difference.

  • Make self-care a priority: Don’t wait until you’re burnt out to take care of yourself. Practice self-care daily, and listen to your body when it’s telling you to rest.

Building Your Support Network: Therapy, Family, and Friends

A strong support network is crucial in managing Bipolar I disorder. In my experience, having a combination of professional therapy, family support, and friendships has been life-changing. My therapist helps me process emotions and develop strategies for coping, while my family provides a stable foundation. Friends who understand my condition—especially those who have gone through similar experiences—are invaluable for emotional support.


Therapy is an important part of this network. Working with a mental health professional allows you to dive deeper into the emotional and psychological aspects of Bipolar I disorder. For me, therapy has been a safe space where I can unpack my thoughts and feelings without judgment.


Family and friends are also key, though it’s important to recognize that not everyone will understand what you’re going through. It can be helpful to educate those close to you about your condition, so they know how to support you. Surround yourself with people who uplift and encourage you, rather than those who bring negativity or judgment.

Final Thoughts

Managing Bipolar I disorder is a lifelong process, one that requires balancing medications, self-care, and a strong support network. I’ve made my share of mistakes—like turning to substances to cope—but I’ve learned that true healing comes from working closely with professionals, finding the right medications, and taking care of myself daily. On my journey to wellness self-compassion has also been very important.


If you’re struggling with Bipolar I disorder, please know that you’re not alone. It may take time to find what works for you, but with the right combination of treatments and support, you can live a fulfilling, balanced life. Keep going, keep advocating for yourself, and never hesitate to ask for help when you need it.


For more information on managing Bipolar I disorder, don’t forget to check out my previous post How to Start Managing Bipolar Disorder: A Comprehensive Guide. And if you’re looking for additional tools and resources to help you on your journey, you might also find Best Tools and Resources for Managing Bipolar Disorder in 2024 helpful.
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Thursday, October 10, 2024

The Role of Lived Experience in Bipolar Recovery

 

The Role of Lived Experience in Bipolar Recovery

By Onika Dainty


Understanding the journey of recovery from Bipolar I disorder can be complex and deeply personal. For many, lived experiences—whether their own or those of others—play a pivotal role in navigating this path. Research shows that people who share their stories often find a sense of community and understanding that can be transformative. Let’s dive into how these narratives not only inform recovery but also empower those on this journey.

What is Lived Experience?

Lived experience refers to the personal insights and knowledge gained from going through a specific situation. In the context of mental health, it encompasses the challenges, triumphs, and everyday realities faced by those living with conditions like Bipolar I disorder. This understanding goes beyond clinical definitions; it’s about the feelings, struggles, and moments of clarity that often aren’t captured in textbooks.


Sharing personal stories can create powerful connections. When someone opens up about their experiences, it can provide solace to others who may feel isolated in their struggles. It allows for a level of understanding that clinical knowledge alone cannot achieve.

The Impact of Lived Experience on Recovery

My lived experience with Bipolar I disorder serves as a blueprint for my recovery journey. With this condition, another episode is inevitable; it's just a matter of time and severity, making it crucial to stay vigilant. Recovery isn’t a linear path; it’s an ongoing process that requires constant reflection and adaptation. Over the years, I’ve developed practical coping strategies that resonate deeply with my daily life. For instance, I’ve learned that establishing a routine helps ground me during manic or depressive episodes. It’s a simple yet effective tool that can make a significant difference.

The act of storytelling is also healing. When we share our experiences, we can process our emotions and understand our journey more clearly. It’s a way to reclaim our narrative, making sense of what we’ve been through. Through this lens, we can foster not only our own healing but also that of others.

Creating Community and Support Networks

There’s immense strength in shared experiences. Support networks built around lived experience offer a sense of belonging that can be incredibly comforting. I recall my involvement in building a recovery college with St. Michael's Hospital in Toronto. This initiative aimed to create a safe space for individuals living with mental health challenges to share their stories and learn from each other. Being part of that community allowed me to witness the power of shared experiences firsthand, reinforcing the notion that we’re never truly alone in our struggles.


Examples of these support systems abound, from local meet-ups to online forums. The role of Peer Support Specialists is crucial; they bring lived experience into professional contexts, helping others navigate their paths with compassion and insight. It’s inspiring to see how these networks can flourish, creating environments where individuals feel safe to express their struggles and vulnerabilities.

Lessons Learned from Lived Experience

Reflecting on my journey, there are common themes that emerge from lived experiences. Many of us grapple with feelings of guilt, fear, and uncertainty, yet we also discover resilience and hope. One of the most profound lessons I’ve learned is that I am stronger than I think. There have been countless moments when I felt overwhelmed, yet somehow, I’ve always managed to pick myself up. It’s a testament to the resilience we cultivate; no one truly knows what we’re going through, but we learn to be resilient because we must overcome so much—including the loneliness that can accompany this disorder.


Here are some additional lessons I've learned that may resonate with others:


  • Practice Self-Compassion: We are often our own harshest critics. Learning to forgive ourselves during difficult times is crucial for healing.

  • Seek Support: It’s okay to ask for help. Whether from friends, family, or support groups, reaching out can provide relief and understanding.

  • Stay Informed: Educating ourselves about Bipolar I disorder can empower us. Knowledge helps us recognize patterns and triggers, which can be incredibly helpful in managing symptoms.

The Future of Bipolar Recovery and Lived Experience

As we look ahead, the importance of lived experience in Bipolar recovery continues to grow. My goal is to build an online recovery college specifically designed to help those with Bipolar I disorder. I envision a platform where individuals can access resources, share their stories, and learn from one another in a supportive environment. This initiative not only aims to provide valuable information but also to create a sense of community that fosters healing and resilience.


Emerging trends, especially with the rise of technology, offer new ways to connect and share stories. Online platforms are making it easier than ever to find communities and resources that resonate with our experiences. Advocacy is also evolving. By integrating lived experience into mental health policies, we can create a more inclusive approach to treatment and support. It’s essential that our voices are heard in these discussions, as our experiences can inform better practices and initiatives.

Final Thoughts

The journey of recovery from Bipolar I disorder is enriched by the insights and stories shared by those who have lived it. Embracing lived experiences not only fosters personal growth but also cultivates a supportive community where individuals can thrive. By connecting through shared narratives, we can continue to break down the stigma surrounding mental health. If you have your own story to tell or tips to share, consider reaching out to others; your experience may just be the beacon of hope someone needs. When it comes to Bipolar disorder recovery it does not mean I will never have another episode; rather it means that I continue to learn and gain tools and insights to manage my illness so that I can live a fulfilling life.


For those looking for a deeper dive into managing Bipolar I disorder, I encourage you to check out my previous post, How to Start Managing Bipolar Disorder: A Comprehensive Guide. It offers a broader perspective on effective strategies and resources that can complement your recovery journey.


In Celebration of World Mental Health Day 2024.

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Tuesday, October 8, 2024

How to Talk About Your Bipolar Diagnosis with Friends and Family

How to Talk About Your Bipolar Diagnosis with Friends and Family

By Onika Dainty

Navigating a Bipolar I disorder diagnosis can feel like walking a tightrope. Sharing this part of your life with friends and family might seem daunting, but it’s a crucial step toward building understanding and support. Did you know that being open about mental health can help reduce stigma? By sharing your journey, you invite empathy and connection, which can make a world of difference in how your loved ones understand what you’re going through.

Understanding Your Diagnosis

Before diving into conversations, it’s essential to understand your diagnosis fully. Bipolar I disorder isn’t just about experiencing mood swings, it’s a serious mood disorder that has negative effects on the health and well-being of its sufferers; it encompasses a range of symptoms, including manic and depressive episodes, that can significantly impact daily life. Educating yourself on the disorder helps you feel more confident when explaining it to others. Plus, it allows you to clarify misconceptions, like the idea that Bipolar means you’re just "moody." That kind of misunderstanding can overshadow the real struggles you face. Knowing your facts and symptoms helps in presenting your truth to loved ones, allowing you to communicate more effectively. Mental health has its own language and it is important to understand it before you share your experiences with loved ones.

Choosing the Right Time and Place

Timing is everything when it comes to sensitive conversations. Finding a calm and private environment can set the stage for a meaningful discussion. Think about it: a crowded café isn’t the best place to talk about something as personal as your mental health. Choose a time when both you and your listener are not preoccupied or stressed. You want this to be a safe space where emotions can flow without interruptions. If it feels right, you might even want to ask your family member or friend if they’re open to a chat about your health. This little check-in can make a huge difference and shows them that this topic is important to you.

How to Start the Conversation

When you’re ready to start the conversation, don’t hesitate to be honest. It can be as simple as saying, "I want to share something important with you about my health." You might feel a wave of anxiety at that moment, and that’s completely normal. Emphasizing your feelings rather than diving into medical terminology can help your audience relate better. For example, sharing how certain moods, like feelings of euphoria during a manic episode or deep sadness during a depressive episode, affect your daily life can paint a clearer picture than just listing symptoms. This is your chance to humanize your experience, which can lead to deeper understanding and connection. It took years after my Bipolar diagnosis to start a dialogue with one of the most important people in my life, my mother. 


We both knew I had Bipolar I disorder however she did not fully understand what that meant to my experience or how to support me through my illness. So our first conversation happened in my therapist’s office where I wrote a long letter and read it to her. After a long and uncomfortable silence we both cried and she gave me a big hug. Since that day in the office we have had many open and honest conversations about my illness that have been full of love and acceptance. 

Addressing Questions and Concerns

Once you’ve opened the door to this conversation, be prepared for questions. It’s okay if you don’t have all the answers. Common questions might include, "How does this affect you day-to-day?" or "What can I do to help?" Patience is key here. Some people may struggle to grasp what you’re going through, and that’s a part of the journey. Remember, you’re not just educating them; you’re also helping them to understand how they can support you during difficult times. By encouraging an open dialogue, you foster an environment where they feel comfortable asking questions without fear of judgment. 


Previously, my mother was afraid to talk about my Bipolar I disorder, it was the elephant in the room but when I opened up to her about my experiences with my illness it was like a watershed of questions came out of her. Some of her questions were rooted in fear, some were rooted in inexperience but I tried my best to answer them knowing that the key to understanding was honesty. 

Building a Supportive Network

After sharing your diagnosis, encourage your loved ones to ask questions and express their feelings. It’s vital to create an ongoing dialogue about your experiences with Bipolar I disorder. This could mean inviting them to learn more about it through articles, support groups, or even informational resources. You’re not alone in this, and building a supportive network can empower both you and them. Sharing resources can help your loved ones gain a broader perspective on what you're experiencing and how they can be effective allies in your journey.

Final Thoughts

Talking about your Bipolar I disorder diagnosis isn’t just about disclosing information; it’s about creating connections and fostering understanding. Take your time, be open to questions, and remember that it’s okay to feel vulnerable. Sharing your experience can help demystify what you’re going through and inspire those around you to be more compassionate.


If you’re looking to understand more about managing your condition, I encourage you to read How to Start Managing Bipolar Disorder: A Comprehensive Guide. It offers valuable insights that can complement your journey and help you take proactive steps toward managing your mental health. Your experience can be a beacon of hope for others who may feel lost or unsure about their own struggles. I invite you to share your thoughts in the comments below, as we navigate this journey together.

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