Monday, October 28, 2024

What I Wish I Knew About Bipolar Disorder Before Diagnosis

What I Wish I Knew About Bipolar Disorder Before Diagnosis

By Onika Dainty

Looking back, I can clearly remember the days when I didn’t know the words “Bipolar I Disorder.” I was just 16 years-old, trying to make sense of feelings that didn’t seem to belong to anyone else my age. Anxiety and Depression had already begun to take root in my life. At 16 years-old, I knew something wasn’t right, but I couldn’t have imagined the wild ride ahead of me. I didn’t know what I was experiencing as a teenager was the precursor to a more serious and devastating mental illness.

I’m writing this today as a 41-year-old woman diagnosed with Bipolar I disorder, speaking to both my 16-year-old self who first began to struggle, and my 24-year-old self who smoked that last marijuana joint just before my life turned upside down. I want to share with you what I wish I’d known back then, when the warning signs were there, but I couldn’t yet see them for what they were.

The Beginning of Anxiety and Depression

At 16 years-old, I felt anxious all the time. There was this constant knot in my stomach that never seemed to go away. My mind would race at night, making it nearly impossible to sleep. During the day, I would try to appear fine—going to school, hanging out with friends—but deep down, there was a sadness I couldn’t shake. I didn’t know then that these were early signs of Bipolar I disorder. No one talks about mental health in a way that connects with you when you’re young, especially when you grow up in a family where the focus is on getting through the day.

I was living in a home where my mother worked as a registered nurse and my father was an Ontario government real estate manager, providing stability for the family. We had recently moved from Scarborough to the Durham Region. My parents, like many immigrant families, focused on hard work and survival rather than emotions. Mental health was never a topic we sat around and discussed at the dinner table. And because I didn’t understand what I was going through, I dismissed it as “normal teenage stuff.”

But now, looking back, I wish I had known it wasn’t normal. That it was more than just mood swings. Anxiety and Depression were the first signs of something deeper that would unravel my mind in the years ahead.

The Long Road Ahead: It's a Lifelong Illness

One of the hardest truths I had to learn is that Bipolar I disorder is lifelong. It doesn’t go away. There is no “cure” or a quick fix. As a young woman, I held onto the hope that maybe if I could just get through the tough days, the rest would somehow fall into place. But what I didn’t realize is that the highs and lows would continue, and often get worse, if left untreated.

To my 16-year-old self, I wish I could say this: You are not broken, but this is going to be part of your life forever. It's not your fault, you were born with this chemical imbalance and it’s something you’ll have to learn to manage. This disorder will touch every part of your life—your relationships, your career, your body, and your mind. The sooner you learn about it, the better. The earlier you start managing it, the better your life will be.

For anyone facing a Bipolar I diagnosis, I encourage you to read my post, How to Start Managing Bipolar Disorder: A Comprehensive Guide. It’s a resource I wish I had back then, offering practical first steps in taking control of your mental health.

The Reality of Hospitalization

I also wish I had known that hospitalization would become a regular part of my life. As a teenager, I never could have predicted that I’d be in and out of psychiatric hospitals during my twenties and thirties. No one prepares you for the moments when your mind completely betrays you, when the Mania becomes so intense that hospitalization becomes your only option, for your safety and the safety of those around you. 

The first time I was hospitalized, I was terrified. It felt like I had lost control of everything—my mind, my body, my future. Being in a psychiatric ward, restrained, treated like I was dangerous—it was dehumanizing. I felt more like a chained animal than a person. The recovery from each manic episode took months, sometimes longer. The weight of it all was unbearable at times, and I wish I had known earlier that this was part of the reality of living with Bipolar I disorder.

To my younger self: Hospitalization is not a failure. It’s a safety net when you can’t trust your own mind. It’s a place to heal, even though it feels like a prison. And to anyone reading this now who has been hospitalized for mental illness, know that you are not alone, and that it doesn’t define your worth.

Childhood Trauma and Its Impact

I wish someone had told me sooner that my Bipolar I disorder was rooted in childhood trauma. Growing up, I didn’t understand how much my early experiences had shaped the way my brain developed. Trauma has a way of weaving itself into the fabric of who you are, influencing everything—from how you respond to stress to how you manage emotions.

The highs and lows I experienced weren’t just random; they were the result of deep-seeded wounds that had never been addressed. It took me years to understand that my mental health was tied to the trauma I experienced as a child. Trauma isn’t something that just goes away because you grow up. It follows you, and for many people like me, it becomes the foundation for mental illness.

If I could go back, I would tell my younger self: Heal the wounds from your past. Get help to unpack the trauma. Doing that earlier might have changed the course of your life.

The Double-Edged Sword of Medication

Medication is both a blessing and a curse. To this day, I take mood stabilizers and antipsychotics to keep my Bipolar I disorder in check. They help, but they come with their own set of challenges. The side effects can be brutal—weight gain, tremors, constant fatigue. Some days, it feels like the medication that’s supposed to make me better is also making me worse. But without it, I wouldn’t be stable.

To my 24-year-old self, just before I smoked that last joint, I wish I could have told you that the marijuana you were using to cope was only making things worse. Drugs like marijuana and cocaine exacerbated my Bipolar I disorder, throwing me into deeper and more dangerous manic episodes.

I wish I had known that the road to stability would involve so many trade-offs. The medication would save my life, but it would also change my body in ways I hadn’t anticipated.

For those struggling with medication management, I also recommend reading my post, Best Tools and Resources for Managing Bipolar Disorder in 2024. It’s important to find the right balance between treatment and quality of life.

Dangerous Manic Behaviors

Mania is seductive. It makes you feel invincible. During my twenties, I chased that high, not fully understanding how dangerous it was. My manic episodes put me in constant danger, both physically and emotionally. I took risks with my body, my money, and my relationships that I now look back on with disbelief.

I became sexually irresponsible, engaging in behaviors that I later regretted. I was financially reckless, spending money I didn’t have. And through it all, I was completely out of control of my mind. Mania is not just about feeling good—it’s about losing touch with reality.

To my 24-year-old self: You’re not invincible. Mania will take you to places you never imagined—places you may never recover from. Protect yourself. Learn to recognize the signs before you spiral out of control.

The Devastation of Depression

On the other side of Mania is Depression. If Mania felt like flying too close to the sun, Depression felt like falling into a pit I couldn’t climb out of. The depressive episodes that followed were so debilitating, I couldn’t move, couldn’t think, couldn’t care about anything. They felt endless.

Depression wasn’t just sadness; it was a complete shutdown of my mind and body. It stole months of my life at a time, leaving me in a fog of hopelessness. Recovery from these episodes took everything out of me.

To my younger self: The lows will be dark, but you will survive them. Even when it feels like you can’t keep going, you can. You will come out on the other side, even when it feels impossible.

The Strain on Relationships

One of the hardest parts of living with Bipolar I disorder has been the strain it’s placed on my relationships. My family loves me, but they don’t always understand me. I know that some of them fear me, even though they care. My manic episodes scared them, and my depressive episodes made me a stranger to them.

I’ve exhausted my friends and alienate people I care about because of my illness. When you live with Bipolar I disorder, you often feel like you’re dragging the people around you through the mud. The weight of that guilt is something I carry with me every day.

To my younger self: Some people will leave, and it will hurt. But the people who stay will love you in ways you never imagined. And you will learn to forgive yourself for the strain you put on others.

Final Thoughts

If there’s anything I wish I had known before my Bipolar I disorder diagnosis, it’s that this journey isn’t a solitary one. You will feel isolated at times, and you will feel misunderstood, but there are people who understand—people who have walked this path before you.

You are not alone. And though Bipolar I disorder will be a part of your life forever, it doesn’t have to define you. There is hope, there is healing, and there is life beyond the diagnosis.

To my 16-year-old self: Don’t be afraid to ask for help. To my 24-year-old self: You’re about to go through hell, but you will come out stronger. And to anyone reading this who is struggling with mental illness: Hold on. The journey is long, but you are not alone and you are more than your diagnosis.

If you're interested in further exploring the journey of managing Bipolar disorder, be sure to check out my blog, "How to Start Managing Bipolar Disorder: A Comprehensive Guide." It’s filled with valuable insights and tips to help you along the way.
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Saturday, October 26, 2024

The Importance of Mindfulness in Bipolar Management

The Importance of Mindfulness in Bipolar Management

By Onika Dainty

When I first learned about mindfulness, I was skeptical. The idea of sitting quietly with my thoughts seemed, at best, daunting. However, after experiencing the highs and lows of Bipolar I disorder, I discovered that mindfulness isn't just a buzzword—it's a lifeline. Did you know that studies show mindfulness can significantly reduce anxiety and depressive symptoms? It’s true. By becoming more aware of our emotions and reactions, we can navigate our mental health journeys more effectively.

What is Mindfulness?

Mindfulness is about being fully present in the moment, observing your thoughts and feelings without judgment. Originating from ancient meditation practices, it has made its way into modern psychology. The essence of mindfulness lies in its simplicity: recognizing our thoughts as they arise, allowing us to understand our emotional landscape better. For someone managing Bipolar I disorder, this awareness can be incredibly beneficial.

When I began practicing mindfulness, I found it helped me distinguish between my genuine feelings and the heightened emotions often associated with mania or depression. It became a tool for grounding myself in reality, even when my mind wanted to take me on a wild ride.

Mindfulness as a Way of Life

For me, mindfulness transcends mere tasks. It’s not just about meditation or yoga—though those practices are beneficial. Mindfulness is about how you behave in everyday life. It’s a way of approaching every moment with intention and awareness.

I practice yoga every morning, which helps me connect with my body and set a positive tone for the day. Yoga teaches me to be aware of my breath and movements, grounding me in the present. Following my yoga session, I take time for meditation, which further deepens my mindfulness practice. But beyond these routines, I strive to be mindful in all aspects of my daily life.

From the moment I wake up, I engage with the world around me. I take a moment to appreciate the quiet of the morning and the warmth of the sunlight streaming through my window. As I prepare for the day, I focus on each action, whether it’s taking my medication, brushing my teeth, or enjoying breakfast. I savor the flavors and textures of my food, reminding myself to slow down and experience each bite fully. This intentionality helps create a sense of calm amidst the chaos that can accompany Bipolar disorder.

Even simple tasks, like taking a walk, become an opportunity for mindfulness. I pay attention to the sounds of nature, the feeling of the ground beneath my feet, and the scent of fresh air. By using all my senses, I immerse myself in the moment, enhancing my awareness and appreciation for life’s small joys.

How Mindfulness Affects Bipolar Management

The connection between mindfulness and emotional regulation is profound. Research has shown that mindfulness practices can help stabilize mood swings and enhance emotional resilience. For me, the most powerful aspect was learning how to respond to my emotions rather than react. Instead of feeling overwhelmed by anxiety or sadness, I learned to observe those feelings as temporary states.

I still remember a particularly challenging day when my emotions felt like a roller coaster. Instead of spiraling, I took a moment to breathe and check in with myself. Acknowledging that I was feeling low, but knowing it wouldn’t last forever, brought me a sense of peace.

Mindfulness also allows me to recognize early signs of mood shifts. When I feel my thoughts racing or my emotions intensifying, I can take a step back and engage in a mindful practice—whether that’s deep breathing or simply reminding myself to be present. This awareness has helped me manage my condition more effectively, reducing the intensity of mood swings.

Mindfulness Techniques for Managing Bipolar Disorder

Incorporating mindfulness into your daily life can take many forms. Here are some techniques that have worked for me:
  • Mindful Breathing: Focus on your breath, noticing each inhale and exhale. This can help center your thoughts and calm your mind. I often do this when I feel anxious or overwhelmed.
  • Meditation: Start with just a few minutes a day. Use apps like Headspace or Calm to guide you. Gradually increase the time as you become more comfortable. I find that a short morning meditation sets a positive tone for my day.
  • Yoga: Incorporating yoga into my routine has been transformative. It encourages physical movement while fostering mental clarity. As I flow through poses, I focus on my breath and the sensations in my body.
  • Body Scan: Lie down comfortably and mentally scan your body from head to toe, noticing areas of tension or discomfort. This practice promotes relaxation and self-awareness. I often do this in the evening to unwind after a busy day.
  • Mindful Eating: Eating mindfully means savoring each bite, paying attention to flavors, textures, and the experience of nourishment. I take my time during meals, allowing myself to fully appreciate what I’m consuming.
  • Nature Walks: Spending time in nature is a powerful way to practice mindfulness. During my walks, I engage my senses—listening to the birds, feeling the breeze, and noticing the colors around me. This connection to the natural world can be incredibly grounding.
These techniques don’t require hours of commitment. Even a few minutes can make a difference. I often find myself pausing during stressful moments to practice mindful breathing, which has become second nature over time

Overcoming Challenges in Mindfulness Practice

Let’s be real—sticking to a mindfulness routine can be tough, especially with Bipolar I disorder. Some days, my mind races with thoughts that seem impossible to quiet. However, acknowledging this struggle is part of the process.

Here are some tips to help you stay consistent:
  • Start Small: Set realistic goals. Even a minute of mindfulness can be effective. I often remind myself that it’s okay to begin with just a few deep breaths.
  • Be Kind to Yourself: Remember, it’s okay to have days where mindfulness feels out of reach. Allow yourself to be imperfect. On particularly challenging days, I focus on simply being aware of my thoughts without judgment.
  • Create a Routine: Integrate mindfulness into your daily rituals. Whether it’s morning meditation or evening reflection, find a time that works for you. Establishing a consistent routine has been key for me, as it creates a structure that supports my practice.
  • Seek Support: Joining a mindfulness group or finding an accountability partner can help keep you motivated. Sharing experiences with others on a similar journey has been incredibly beneficial for me.
Mindfulness is not about perfection; it’s about progress and being gentle with ourselves. It takes practice to cultivate this way of living, and every small step counts.

Integrating Mindfulness with Other Treatment Options

Mindfulness should not replace traditional treatments for Bipolar I disorder but can serve as a powerful complement. Combining mindfulness with medication and therapy creates a holistic approach to managing our mental health.

I encourage you to speak with your healthcare provider about how mindfulness can fit into your treatment plan. The integration of mindfulness has helped me cultivate a deeper understanding of my emotions, which I believe enhances the effectiveness of other treatments.

Mindfulness can also foster a greater sense of community. Sharing mindfulness techniques with fellow individuals managing Bipolar disorder can create a supportive network. This shared experience can reinforce the understanding that we are not alone in our journeys.

The Science Behind Mindfulness and Mental Health

Research continues to support the positive impact of mindfulness on mental health. Numerous studies have found that mindfulness can reduce symptoms of anxiety and depression while improving overall emotional well-being. For instance, a meta-analysis published in The Journal of the American Medical Association (JAMA) Internal Medicine found that mindfulness meditation programs were associated with moderate improvements in anxiety, depression, and pain.

These findings resonate deeply with my experience. Practicing mindfulness has enabled me to develop coping strategies that reduce the impact of mood swings and emotional distress. The ability to step back and observe my feelings has given me a newfound sense of control over my mental health.

The Role of Mindfulness in Preventing Relapses

One of the most significant challenges in managing Bipolar I disorder is the risk of relapses. Mindfulness can play a crucial role in identifying early warning signs and preventing severe episodes. By practicing mindfulness regularly, I’ve become more attuned to changes in my mood and behavior, enabling me to address potential issues before they escalate.

For example, if I notice signs of increased energy or racing thoughts, I can take proactive measures—whether that’s reaching out to a support network or implementing grounding techniques. This proactive approach has helped me maintain stability and avoid more significant disruptions in my life.

Mindfulness as a Path to Self-Compassion

One of the most transformative aspects of mindfulness is its capacity to foster self-compassion. Living with Bipolar I disorder can often lead to feelings of shame or frustration. However, through mindfulness, I’ve learned to approach myself with kindness and understanding.

When I experience a setback, instead of criticizing myself, I remind myself that it’s part of the journey. Mindfulness encourages me to accept my feelings without judgment, fostering a sense of compassion toward myself. This shift in perspective has been invaluable in my mental health journey.

Final Thoughts

Mindfulness has become an essential part of my journey in managing Bipolar I disorder. Its ability to promote emotional awareness and stability cannot be understated. I encourage you to explore mindfulness practices, starting with what feels comfortable for you.

As you embark on this journey, remember that mindfulness takes practice. It’s a skill that develops over time, so be patient with yourself. Share your experiences and techniques with others, and consider joining a community that supports mindfulness practices.

If you’re looking for more insights, check out my comprehensive guide, How to Start Managing Bipolar Disorder: A Comprehensive Guide. This resource can provide you with more tools to support your mental health journey.

Remember, mindfulness is a practice, not a destination. Embrace each moment with curiosity, and you might find the peace you’ve been seeking. As you cultivate mindfulness in your life, you may discover a deeper connection to yourself and the world around you, enhancing your overall well-being and resilience.
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Thursday, October 24, 2024

Best Apps for Bipolar Disorder Management: A User’s Perspective

Best Apps for Bipolar Disorder Management: A User's Perspective


By Onika Dainty

As someone navigating life with Bipolar I disorder, I’ve had my fair share of highs and lows. When it comes to managing my mental health, I often find myself at odds with technology. It’s not that I don’t appreciate the potential benefits of apps; it’s just that I’ve always preferred the simplicity of nature and the tactile experience of journaling over the glow of a screen. My tech-savvy cousin is always eager to share the latest apps that could “revolutionize” my routine, but I can’t help but feel that too much screen time contributes to my anxiety. Have you ever felt that way? Let’s explore the world of Bipolar disorder management apps together, while also acknowledging that sometimes, less really is more.

The Appeal of Technology in Mental Health Management

Technology has become an integral part of mental health care, offering a range of tools designed to help individuals manage their conditions. From mood trackers to meditation aids, these apps can make it easier to monitor symptoms, practice mindfulness, and get better sleep. They offer convenience and accessibility that many people find beneficial, especially when it comes to tracking changes in mood or finding resources for coping strategies.

However, I often feel overwhelmed by the constant notifications and data tracking that come with these apps. While my cousin extols the virtues of the latest mood-tracking software, I find myself questioning whether this tech-driven approach is genuinely helping or just adding another layer of complexity to my life.

My Relationship with Apps: A Skeptic’s View

Despite my cousin's enthusiasm for apps, I remain skeptical. I recall one family gathering where he enthusiastically demonstrated a mood tracker that not only logs feelings but also analyzes patterns over time. I listened politely, but inside, I felt a wave of anxiety wash over me. The thought of yet another digital tool to keep up with seemed exhausting.

I’ve noticed that too much screen time can lead to increased anxiety for me. I often feel overstimulated by notifications, reminders, and the pressure to consistently log my moods. Limiting my screen time has allowed me to focus more on the present and reduce anxiety, making space for activities that genuinely bring me peace.

Nature Over Notifications: Why I Prefer the Outdoors

One of the most grounding experiences I have is spending time in nature. Whether it’s a leisurely hike, a walk around my neighborhood, or simply sitting in a park, these moments bring me a sense of calm that no app can replicate. Nature allows me to disconnect from screens and reconnect with myself, which is crucial for my mental well-being.

I often find that being outdoors helps me clear my mind and gain perspective on my feelings. The fresh air, the sound of leaves rustling, and the warmth of the sun on my skin remind me that I am part of something larger than myself. This connection to nature feels far more therapeutic than logging my mood in an app.

Journaling: My Go-To Tool for Self-Reflection

Instead of tracking my moods digitally, I turn to journaling. There’s something deeply satisfying about putting pen to paper and reflecting on my thoughts and emotions. I write about my daily experiences, my mood fluctuations, and the triggers that impact my mental health. This act of writing is therapeutic for me and serves as my primary mood tracker.

I’ve found that journaling allows me to process my feelings more deeply than simply checking a box in an app. Each entry is a way to understand my emotions and provide insight into my journey. It’s a ritual that helps me feel centered, and I can revisit past entries to see how far I’ve come.

Meditation and Mindfulness: Finding What Works

When it comes to meditation, I’ve had some success with apps like Insight Timer and guided sessions on YouTube. These resources help me carve out a moment of peace in my day, allowing me to focus on my breath and ground myself. However, I also recognize my limits; too much screen time can be counterproductive, especially with apps that require constant engagement.

While I find meditation helpful, other digital offerings, like Audible, can feel overly stimulating. The narration and sounds can overwhelm me rather than soothe me, pushing me further into anxiety instead of providing the calm I seek. It’s all about finding the right balance and knowing when to step away.

The One App I Do Use: iPhone Sleep Tracker

Out of all the apps I’ve experimented with, the iPhone sleep tracker has found a place in my routine. I appreciate how it helps me gain insight into my sleep patterns, which are crucial for managing my Bipolar disorder. Understanding how my sleep affects my mood has empowered me to make better choices around my rest.

By analyzing my sleep data, I can identify trends that correlate with my highs and lows. This knowledge has been invaluable, allowing me to prioritize self-care and make necessary adjustments to my routine. While I’m generally cautious about apps, this one feels like a useful tool rather than an added source of stress. For instance, when I go through medication adjustments I usually get 2-3 hours of sleep for the first 7-10 days according to the sleep app. This knowledge allows me to adjust my sleep schedule adding naps in the day and making sure I take more breaks to rest in my daily routine.

Alternatives to Apps: Non-Digital Tools for Management

For those of us who prefer to minimize screen time, there are countless alternatives to digital tools. Traditional planners, calendars, and physical wellness activities can serve as effective management strategies. I’ve found that engaging in community activities or workshops not only provides support but also fosters connection, which is vital for mental health.

Additionally, integrating mindfulness practices like yoga or tai chi into my routine allows me to engage with my body and mind in a non-digital way. These activities promote awareness and grounding, providing relief from the pressures of daily life.

Final Thoughts

In my journey with Bipolar disorder, I’ve learned that finding what works best for my mental health management is a personal endeavor. While apps offer convenience and support, they aren’t the right fit for everyone. My experiences have led me to prioritize nature, journaling, and mindful practices over technology, allowing me to maintain a sense of calm and clarity.

I encourage you to explore both digital and non-digital tools to find what resonates with you. Your journey is unique, and the right tools can help pave the way to better mental health. I invite you to share your experiences, whether you’re a fellow skeptic or someone who thrives on technology. Together, we can create a supportive community that fosters understanding and growth in managing Bipolar disorder.

For more ideas on natural tech-free tools for Bipolar management check out my previous post Best Tools and Resources for Managing Bipolar I Disorder in 2024.
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Tuesday, October 22, 2024

Daily Routines That Help Me Manage My Bipolar Disorder


Daily Routines That Help Me Manage My Bipolar Disorder

By Onika Dainty

Living with Bipolar disorder can feel like a rollercoaster ride, with its highs and lows often dictating daily life. However, establishing a consistent daily routine has been life-changing for me. Studies show that structure can help mitigate mood swings, making routines essential for managing this condition. In this article, I’ll share the daily practices that have supported my journey, offering insights that may resonate with others navigating similar challenges.


The Importance of Routine in Managing Bipolar Disorder

Establishing a routine has played a crucial role in my mental health journey. The predictability of daily activities helps create a sense of stability, allowing me to better navigate the emotional highs and lows of Bipolar disorder. Research supports the idea that having a structured routine can improve mood regulation and reduce anxiety, leading to greater overall well-being. This structure serves as a safety net during turbulent times, reminding me of the importance of self-care and consistency.

My Daily Routine: A Personal Account

Morning Rituals to Start the Day Right


I wake up every day at the same time—5:00 AM—often before my alarm goes off at 5:30 AM. This early start sets a positive tone for my day. After waking, I take a moment to pray and meditate, grounding myself before the busyness of the day begins. Following this, I take a refreshing shower and get dressed, which helps signal to my mind that it’s time to start the day.

By around 6:00 AM, I prepare and enjoy breakfast, fueling my body for the tasks ahead. I usually opt for something nutritious, such as porridge or eggs, which provides me with sustained energy. After breakfast, I go for a walk, allowing the fresh air to invigorate my mind and body. This combination of prayer, meditation, and exercise is vital in promoting a positive mindset.

By 7:00 AM, I sit down to make a manageable to-do list for the day. I find that keeping my tasks realistic is essential; if my list is too long, I can sense that I might be entering a manic phase. Keeping this self-awareness is crucial for my mental health management.

Work and Productivity Routines


Once I’ve outlined my tasks, I dive into my workday. I focus on what I can realistically achieve, which helps prevent me from feeling overwhelmed. I try to incorporate breaks throughout my day, allowing my mind to recharge. During lunch, which I typically have between 12:00 and 1:00 PM, I step away from my work to nourish my body and reset my mind.

After lunch, I return to my tasks with renewed focus. I find that maintaining this structure—knowing when to work and when to take breaks—supports my productivity and keeps my mood stable.

Evening Wind-Down Practices

As my workday winds down, I prioritize creating a calm environment. Dinner is typically at 7:00 PM, and afterward, I limit screen time. Instead of scrolling through social media or watching TV, I engage in rest and relaxation activities. Listening to music is a favorite pastime of mine; I often gravitate towards early Drake and jazz. If you read my blog How To Start Managing Bipolar Disorder: A Comprehensive Guide, you’ll know how much these sounds soothe me and help me unwind after a long day.

Self-Care and Wellness Strategies

Self-care is a significant aspect of my routine. After dinner, I often find myself reflecting on my day and assessing my emotional state. Journaling is another practice I engage in; it allows me to process my thoughts and feelings, contributing to my overall mental well-being.

One of the most critical components of my self-care routine is sleep hygiene. I aim to be in bed by 9:30 PM, taking my medications at 8:30 PM to ensure I’m settled and ready for rest. Quality sleep is vital for mood stabilization, and I strive to create an environment that promotes restful sleep. Did you know that sleeping in a North to South direction promotes better quality of sleep than the East to West direction? When I discovered this fact I changed the direction of my bed and I have experienced vast improvements in my sleep.

 

Flexibility and Adaptability in Routines


While routines are essential, I recognize the need for flexibility. During particularly challenging days, whether due to depressive or manic episodes, I adjust my routine accordingly. Sometimes, I need to allow myself grace and understand that it’s okay if my day doesn’t go as planned. This flexibility is key to self-compassion and maintaining a healthy mindset.

Final Thoughts


Creating a routine tailored to my needs has significantly improved my ability to manage Bipolar disorder. While it’s essential to have structure, it’s equally important to be flexible and forgiving with myself. If you’re struggling with similar challenges, consider incorporating some of these routines into your daily life. Remember, you’re not alone in this journey, and every small step can lead to a greater sense of stability.

By sharing my daily practices, I hope to provide encouragement and inspiration to others navigating the complexities of Bipolar disorder. Embracing a structured routine, while remaining adaptable, has been a crucial part of my journey toward mental wellness. I have learned a lot about building healthy habits through structured routines and although it can be challenging maintaining these practices during periods of unwellness, I alway return to them to help find my way back to myself in my recovery.

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