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: Starting with Me

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.

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.

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!

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.

Imagine being able to slow down those racing thoughts and feel more in control of your emotions. It’s possible. Studies show that mindfulness can reduce mood swings by up to 30%. In this blog, I’ll walk you through how mindfulness and meditation can help women like us manage Bipolar disorder.

Understanding Bipolar Disorder in Women

Bipolar disorder isn’t one-size-fits-all, and for women, it comes with unique challenges. Hormonal changes—like during menstrual cycles, pregnancy, or menopause—can wreak havoc on mood stability. I know firsthand how much these fluctuations can make things worse. That’s why having a personalized plan to manage Bipolar disorder is so important.

For me, combining mindfulness with other treatment strategies has been a game-changer. It’s helped me feel like I’m back in the driver’s seat, even when my mood swings are in full force.

The Science Behind Mindfulness for Bipolar Disorder

Mindfulness has real, measurable benefits for people with Bipolar disorder. It’s not just about calming the mind—it actually changes how your brain works. Research shows that mindfulness can help stabilize mood swings by calming the parts of the brain responsible for stress and anxiety.

I’ve seen it in my own life. Before I started practicing mindfulness, my thoughts would race, and I felt like I couldn’t catch my breath. Now, with regular mindfulness and meditation, I can slow down and focus. It’s not a cure, but it helps me manage the highs and lows.

Meditation Techniques for Managing Bipolar Disorder

When I first started meditating, it was hard to sit still and focus on my breath. My mind was always racing. I found that guided meditation worked best for me at first. I would listen to soundscapes—soft piano music on apps like InsightTimer or YouTube—and let that guide me through the process. Over time, I’ve built up to two hours of meditation each day, one hour in the morning and one at night.

Breathing exercises have also helped me regulate my emotions. When I feel anxiety creeping in, I use a technique called 4-box breathing. It’s simple but powerful: breathe in for four counts, hold for four, breathe out for four, and hold again for four. This keeps me grounded when my emotions start to spiral. Meditation and breathing exercises have become my go-to tools for emotional regulation.

Incorporating Mindfulness into Daily Life

Mindfulness isn’t just something I do when meditating; I’ve learned to weave it into my everyday life. Whether I’m eating breakfast or brushing my teeth, I try to be fully present in the moment. I engage all my senses to keep my mind from wandering. It might sound small, but it’s been huge in helping me focus and stay grounded.

For example, while writing this blog, I’m paying attention to each keystroke. If my mind starts to wander, I listen to the sounds around me—the wind, the cars outside. It helps bring me back to the moment. Practicing mindfulness throughout the day has reduced my anxiety and helped me sleep better at night.

Creating a Holistic Wellness Plan

Mindfulness and meditation are essential tools for managing my Bipolar disorder, but they’re just part of the picture. A holistic approach to wellness includes other things like medication, therapy, nutrition, and exercise. I make sure I’m also getting support from my family and community, and I have a solid self-care routine to help me stay balanced.

For anyone starting their journey with mindfulness, I recommend beginning with a plan that fits your life. Find what works for you—whether it’s guided meditations, breathing exercises, or something else—and stick to it. And don’t forget to check in with yourself regularly. What’s working? What’s not? Adjust as needed.

Final Thoughts

Managing Bipolar disorder as a woman can be incredibly challenging, but mindfulness and meditation have given me the tools to regain control. They’re not a cure, but they’ve helped me calm my racing thoughts, manage my emotions, and find peace in the chaos. If you’re ready to start your journey, begin with just a few minutes a day and build from there. You’ll be amazed at the difference it can make.

For more tools that can enhance your mindfulness and meditation practice check out my previous post Best Tools and Resources for Managing Bipolar I Disorder in 2024. 

Remember, you’ve got this!

Did you know women are more likely than men to experience rapid cycling in Bipolar disorder? This makes finding support even more important. Together, women build strong networks that can transform their mental health and well-being.

Understanding Peer Support for Women with Bipolar Disorder

Peer support is when people with similar mental health challenges come together to share their experiences and support each other. It's not like seeing a therapist. Peer support is about empathy, shared understanding, and hope.

For women with Bipolar disorder, this type of support can feel like a lifeline. The challenges we face—like mood swings, Mania, and Depression—are tough. But when you connect with someone who’s been there, it makes you feel less alone. Gender-specific peer support can also give us a sense of belonging, which is something therapy alone might not offer.

Benefits of Peer Support for Women Living with Bipolar Disorder

There’s something powerful about hearing, “I’ve been through that too.” It’s validating. Peer support gives women emotional validation through shared stories. When you know someone else has walked a similar path, it reminds you that you’re not alone in your struggles.

It’s more than just feeling understood, though. Through peer support, we gain practical advice. We learn better ways to manage mood swings and episodes. And the best part? We feel a sense of hope. Hope that we can have stability and a better future, even with Bipolar disorder.

Types of Peer Support for Women with Bipolar Disorder

There are many ways women can connect with peer supporters. Some prefer in-person peer support groups. These groups are led by people with lived experiences who can offer insights that only come from truly understanding what it's like to live with Bipolar disorder.

Online communities can also be helpful, though they come with their own challenges. I’ve personally found online spaces overwhelming because not everyone in them has enough stability to support others. My favourite form of support has been one-on-one peer mentoring. Having that personal connection helped me feel seen and supported in ways group settings didn’t.

Peer-led group therapy programs, like those in recovery colleges, can also be life-changing. These focus on psychoeducation, helping women learn and grow while getting the support they need.

Success Stories: Women Helping Women with Bipolar Disorder

I’ll never forget my first peer supporter—a 60-year-old woman with Major Depressive disorder. On the surface, we seemed so different, but our struggles intersected in many ways. She had been through long-term hospitalization, medication that didn’t work, and substance use disorder. Yet, she found stability, and that gave me hope.

She taught me that I am not my illness. Yes, I have Bipolar disorder, but that doesn’t define me. She reminded me that recovery is possible, and that I could use my lived experience to help others one day. Through peer support, I gained tools for mood management, self-care, and self-advocacy. I’m not just surviving; I’m thriving.

How to Get Involved in Bipolar Peer Support Groups for Women

If you’re ready to find your own peer support, there are many resources out there. Local support groups or online platforms like Facebook can connect you with women going through similar experiences. You don’t have to do this alone. Talk to your mental health team regarding referrals to recovery colleges in your community. You can also find peer supporters through your outpatient services team, counselours and social workers. 

When joining a peer support network, remember to choose a space that feels safe. Make sure the group values privacy and respect. Whether in-person or online, find a community that allows you to be yourself and share your story in a way that feels right to you. Your peer supporter may have different experiences than you in regards to their mental health journey but like myself you may find common ground that can support you in your journey to wellness so always keep an open mind.

Final Thoughts

Peer support isn’t just an extra part of mental health care—it’s a lifeline for women living with Bipolar disorder. At its core, peer support values hope, recovery, self-determination, trust, respect, lifelong learning and personal growth. I have found that all these elements have been essential in my recovery journey. Peer support also brings empathy, and shared experiences that make the journey feel less lonely. If you or someone you know is living with Bipolar disorder, peer support could be the next step toward healing. You don’t have to walk this path alone. Reach out and take that first step today—you’ll be glad you did.