Onika L. Dainty

In this article I will go over the therapeutic benefits of blogging, how this medium has given rise to supportive online communities and safe spaces, blogging as a tool for advocacy and the risks and rewards I’ve encountered on my blogging journey. 

The Therapeutic Power of Blogging for Women with Bipolar Disorder

Blogging can be beneficial to your mental health because it provides a platform for self-therapy, self-expression, mindfulness, self-reflection and self-discovery. It also can provide much needed social connection with people who share similar values and lived experiences. Engaging in the process of writing can assist people in organizing their thoughts, processing difficult emotions and reducing stress by reflecting on experiences you may go through during a Bipolar episode. Having a creative outlet like blogging can be essential for not only managing emotions but recognizing your triggers which you can archive in your work, revisit or share with others.

Creating a lived experience blog can also act as a coping mechanism for stress relief. There may be times in your day or week when you cannot access your counselor or therapist and worse yet there are individuals who currently do not  have access to these vital resources. Therefore, using unique strategies like blogging as a mechanism for release can be key in managing your Bipolar symptoms and identifying the stressors that may lead to an episode. 

Self-Therapy and Self-Expression

When you are managing a mood disorder like Bipolar disorder a major factor is processing and regulating your emotions. Blogging can be done anytime of the day or night providing you with an opportunity to express your thoughts, feelings and emotions especially when you are feeling overwhelmed. This is a great form of self-therapy that is available to you if other forms are not. 

Remember, with Bipolar disorder management the work does not stop at connecting with your mental healthcare team, taking medications that may be prescribed or talking to the individuals in your support circle. The work you do to maintain good mental health is more than nutrition and exercise or sleep hygiene although all these elements are important. It is also about self-regulation of often chaotic and unpredictable moods through finding outlets like blogging which promote self-expression and the emotional processing you can do outside conventional therapy. 

Mindfulness, Self-Reflection and Self-Discovery

It has been my experience that practicing mindfulness can lead you down a path of self-reflection and ultimately self-discovery. “Know thy self,” is one of the life lessons I live by for many reasons. Early on in my journey I did not have the tools I needed to manage my condition. I was lost in my own mind reaching for a solution to the problem of how to stop the instability that had taken over my life. Then a friend took me to a mindfulness and meditation class. At first I was very uncomfortable as I knew nothing about present moment awareness after having my thoughts race through my mind at what felt like light speed for years. The instructor saw my discomfort and my inability to take deep and relaxing breaths and offered me a blank journal and pencil, he then said calmly, “Put it on the page.” 

I hadn’t been able to write for years but that day I felt I needed to get what was in my head out. With everyone practicing deep breathing and practicing various forms of meditation, I was exhaling words onto the page, words that at first made little sense but became clearer as the process cleansed my mind. After that experience I began doing daily journaling again which led me on a journey of self-discovery and ultimately creative expression through blogging. This therapeutic process of lived experience blogging has helped me build a community, raise awareness about Bipolar disorder by taking my readers beyond the stigma of mental illness and although I take risks sharing the inner most parts of myself on a public platform, the reward of writing my truth and helping others on their journey to wellness is healing and empowering.  

The Power of Community: How Blogs Create Spaces for Support and Connection

Blogs create safe spaces for support and connection by fostering a sense of community, promoting open communication, empathy and understanding as well as encouraging mutual respect. Blogging gives the creators an opportunity to share their lived experiences with mental health, allows readers to ask questions and can provide support to others facing similar challenges. Blogs can also be informal, informative and accessible. Blog posts can offer valuable insights, advice and encouragement to their readers which promotes connectivity and the creation of a community built on inclusivity. Blogs worth connecting with will also promote a non-judgemental and safe space for individuals to express themselves while feeling listened to and supported. Below is a list of blogs networks that promote women’s mental health:

• Girlboss: while not solely focused on mental health topics this blog offers content for women entrepreneurs and leaders wanting to be a part of an online community that facilitates conversations around stress management, self-care and resilience. 

• Bravely She Blogs: this is a network that focuses on mental health and self-care for women offering advice and support around topics like anxiety, depression and self-love

• Talkspace: a blog that offers articles and resources related to various mental health concerns including anxiety, depression and relationship management. 

• Inspire the Mind: this blog provides resources and advice about overcoming mental health obstacles in favour of resilience, provides tools on how to build a strong mindset and find inner peace. 

These online communities can provide readers with a positive and safe space to express their concerns and share their own experiences fostering resilience and a sense of belonging. Remember, it is important to do your research before joining online mental health communities for both privacy and safety but most importantly the wellbeing of your mental health. Established networks can provide you with a sense of ready-made communities that understand and can empathize with your experiences. Make sure the networks you participate in align with your mission, vision and values for your mental health journey. 

Blogging as a Tool for Advocacy: Raising Awareness About Bipolar Disorder

I am of the belief that there are few better places than a blog to spread your message about mental health advocacy and to raise awareness about an often misunderstood complex illness like Bipolar disorder. In 1964, Canadian communication theorist Marshall McLuhan coined the phrase “the medium is the message,” meaning the way a message is communicated (the medium) is just as important as the message itself. Presently the medium is the worldwide web and oftentimes important messages get lost in the vastness of the internet and especially in the fast paced world of social media. 

However, blogging has developed into a sophisticated tool that can be used to spread positive mental health messaging, raise awareness and build communities of like-minded individuals. Bloggers have the freedom to write thoughtful and impactful posts uninterrupted giving them the freedom to express themselves in a clear and concise way about their lived experiences with mental health as well as advocate for systematic change in mental health policies, procedures and programming. Bloggers have the power to advocate for themselves and others in their network by posting articles as many times in the day, a week or a month based on passion and commitment to their cause. 

So, if the medium truly is the message, blogging is a modern day tool we can use to raise awareness, foster understanding share important mental health resources, and incite policy change by having those challenging conversations that take readers beyond the stigma.   

When women are willing to share their lived experience with Bipolar disorder on a blog platform it slowly chips away the armour of ignorance, fear and judgement that perpetuates the stigma surrounding mental health. Living with and managing Bipolar I disorder, I am also a truth teller in an age where disinformation online dictates the thoughts, feelings and behaviors of so many. The risk I take sharing the very challenging parts of my illness directly dispels the myths and subsequent discrimination and stigma that can occur when society remains uninformed about the significant mental health crises we face in our communities as well as how we can initiate change and embrace those that struggle. It’s important these experiences are shared on multiple platforms in order to continue to raise awareness and foster understanding and empathy.

I have always considered myself transparent in my illness, I am not shy about sharing both the negative and positive experiences I’ve faced both in my communities, the workforce and in a mental healthcare system. My experiences and how I share them has always been in my control and will continue to be. People often ask me whether or not it takes an emotional toll sharing personal experiences publicly. My response is always the same, I feel empowered sharing my lived experiences and honoured that readers come back weekly to see what more I will reveal. My mother taught me as a child, “Speak the truth and speak it always cost it what it may.” I live with and successfully manage a complex mood disorder, my course has not always been smooth but I have never let go of the goal of living a full life in remission and it's my purpose to inspire others not to give up either. I speak the truth about my experiences with Bipolar I disorder because to do otherwise would be to let others who struggle remain hopeless.

Final Thoughts

Blogging offers a unique and powerful way for women with Bipolar disorder to share their experiences, find community, and advocate for change. It provides an outlet for self-expression and can help combat the isolation often felt by those navigating mental health challenges. However, like any public endeavor, it’s essential for bloggers to balance the therapeutic benefits with the emotional risks. When I’m feeling overwhelmed, I step back, take a break, rest and recuperate. I practice self-care. I set boundaries with myself and with my writing. I usually know I need to do this not because the sharing process overwhelms me but because my condition ebbs and flows and it's been my experience that I need to ride the wave rather than resist it. 

There is a thin line between authenticity and vulnerability and so far on my blogging journey I have remained authentically and unapologetically me with all the facets of vulnerability that come with reflecting on my past and present as a woman living with and managing Bipolar I disorder. Finally, I have found the process of putting it all on the page therapeutic and healing in my journey to better mental health and it is my hope that the risk never outweighs the reward I feel every time I release an article that can touch lives, renew hope and inspire resilience.  

If you or someone you know is considering starting a blog, take the leap—Remember every day is an opportunity to do something you’ve never done before so to my future bloggers be fearless and unapologetic about sharing your truth because your insights, advice, authenticity and vulnerability  might be your reader’s light at the end of a very a dark tunnel, your words may be sunshine after the rain. So be bold, be brave and put it all on the page.

In this article, we’ll explore the difference between burnout and regular fatigue, signs of physical, mental and emotional burnout, practical ways to deal with the complex condition, focusing on self-care, boundary setting and time management. Discover how to navigate stress while maintaining  balance in your mental health and Bipolar disorder management.  

Understanding Burnout in Women with Bipolar Disorder

Burnout for women with Bipolar disorder can manifest in various symptoms including extreme exhaustion, emotional and mental depletion, diminished sense of purpose, loss of interest in previously enjoyable activities, sleep deprivation, feelings of inadequacy, decline in work performance or in their personal life. Physically burnout symptoms include extreme weight loss or over-eating, headaches, dissociation or disorientation due to heightened stress levels. Constant fatigue often occurs when even after an adequate amount of sleep you experience persistent tiredness, low energy levels and diminished motivation. Feelings of ineffectiveness can also occur where women feel they are not meeting their own expectations or those of others, leading to discouragement, disillusionment, frustration and self-criticism.  

Focus and concentration can also be symptoms of burnout making it difficult to remember things and negatively affects your decision making abilities. Insomnia and other sleep disturbances can further exacerbate the physical and mental symptoms that are associated with burnout like physical pain and emotional dysregulation. There is also an increased risk of illness when experiencing burnout as your body’s immune system may be weakened which can lead to colds, flus and other illnesses. When experiencing burnout you may also notice behavioural changes like physical and emotional isolation from others, irritability and frustration as well as increase or decrease in appetite. 

It’s important to note that burnout is significantly different from regular fatigue. Fatigue is a temporary state of tiredness as a result of either physical or mental over-exersion. While burnout is a chronic state of emotional, physical and mental exhaustion caused by prolonged and persistent stress often experienced at work or in your personal life. Fatigue can usually be resolved with rest, where burnout is a more complex condition that usually requires comprehensive interventions like addressing the stressors that are at the root of the condition. If left untreated, burnout can worsen over time. 

When you are living with Bipolar disorder and dealing with burnout you can experience intensified symptoms especially if burnout occurs during a manic or depressive episode. You may experience mood swings, sleep disturbances and increased stress levels due to high demand in your professional or personal life. Manic episodes are often characterized by phases of overactivity and insomnia leading to physical exhaustion. When experiencing Mania which includes racing thoughts and overwhelming restlessness, it can be mentally draining and affect your focus leading to disorganized thinking. Impulsive behaviours can also occur during the burnout phase causing risk behaviors such as excessive spending as a coping mechanism. 

Depressive episodes have symptoms of extreme fatigue and loss of motivation which can both aggravate burnout. The inability to sleep or oversleeping experienced during depression can exacerbate burnout causing an individual to be in a chronic state of fatigue. The cognitive distortions that are a symptom of depression such as low self-worth and negative thought patterns can lead to emotional instability further contributing to the cycle of burnout. Bipolar disorder symptoms both in Mania and depression have a significant effect on activities of daily living so, when you are also experiencing burnout it is difficult to plan, organize and manage tasks like hygiene, nutrition, self-care or medication management. 

Recognizing the Signs of Burnout

Burnout can become easily recognizable in a variety of ways including emotional, mental and physical symptoms. Below is a breakdown of the signs that you may be experiencing burnout. 

Emotional Signs:

• Exhaustion: feeling drained or lacking energy for both physical tasks and emotionally depleting interactions.

• Cynicism: Developing a pessimistic regard toward people in your life or places you frequent like the organization where you work.

• Detachment: feeling disconnected from people in your life like a spouse or your daily responsibilities in your professional or personal life.

• Heightened Irritability/Sensitivity: experiencing anger and/or frustration toward minor issues that you perceive as major indiscretions.

• Extreme Sadness: feeling a sense of hopelessness or low self-worth which are both symptoms of depression. Crying uncontrollably without an identifiable reason. 

• Anxiety: experiencing excessive worry, constant tension and unexplainable nervousness. Feeling of anxiety can also manifest as racing thoughts which is also a symptom experienced with Bipolar disorder. 

Physical Signs:

• Chronic or Persistent Fatigue: feeling tired and depleted of energy even when you have had sufficient rest. 

• Insomnia: the inability to fall asleep and stay asleep causing restlessness and disturbances in your sleep-wake cycle.

• Headaches and Body Aches: feelings of constant pain in your body or muscles and persistent headaches.

• Frequent Illness: increased susceptibility to colds, flus and other illnesses due to weakened immune system.

• Change in Appetite and Weight Fluctuation: loss of appetite, over eating or changes in eating habits like types of foods or time you eat. These changes in appetite can lead to either rapid weight loss or extreme weight gain.      

Mental Signs:

• Diminished Concentration: having difficulty focusing, paying attention, completing tasks or staying on task.

• Memory Issues: experiencing forgetfulness or lapses in memory. Difficulty recalling information.

• Diminished Performance: decreased in daily productivity leading to feelings of inadequacy.

• Loss of Creativity: feeling unable to find inspiration, come up with new ideas or motivation for being creative.

• Feeling Overwhelmed: feeling a sense of being burdened by responsibilities or tasks

When it comes to burnout it is important to be proactive by identifying the warning signs to prevent further symptoms from occurring. Essentially when you are on the precipice of experiencing full blown burnout it is critical that you “know thy self.” Having a level of self-awareness regarding how your body and mind operate under stress is key. Being aware of your emotions, thoughts and feelings related to what you can tolerate in both your personal and professional life can help you decipher whether burnout is on the horizon or if self-care, self-compassion and a good night's sleep can stop burnout in its tracks. Developing practical coping strategies for managing the symptoms of burnout can be the difference between a temporary state and a long-term, complex condition that will have a detrimental effect on your mental health and Bipolar disorder management.   

Practical Coping Strategies for Managing Burnout

Self-Care Practices: 

Building uncompromising structure, routine and good habits around sleep hygiene is important. Your Circadian Rhythm, or your sleep-wake cycle will oftentimes take a backseat to tasks and responsibilities you feel obligated to complete. You may convince yourself that you can “catch-up” on sleep but once your cycle is disrupted it takes serious and long-term effort to get your equilibrium back. Remember, sleep is essential to the restoration of the body and mind and when you deprive your nervous system you risk burnout. Prioritize your sleep by going to bed and waking up at the same time everyday as tasks and responsibilities will be there to complete when you rise. 

Incorporating healthy nutritional habits and exercise in your daily routine can boost energy and release those feel good chemicals like serotonin and dopamine which are the best way to fight fatigue, irritability, reduce stress and keep symptoms of depression at bay. Minimizing the amount of processed food you consume has been shown to promote weight loss, lower blood sugar and blood pressure and lower cholesterol. Filling your diet with whole-foods rich in nutrients the body needs to function can reduce the physical, mental and emotional effects of burnout. 

Incorporating meditation or mindfulness practices in your day life like breathing exercises or grounding/earthing techniques can promote relaxation and calm in the mind and body. These practices can curb anxious thoughts, enhance sleep, create feelings of positivity and gratitude and reduce stress levels.     

Setting Boundaries:

One of the most beneficial and practical coping strategies for managing burnout is boundary setting. In my previous article How to Set Boundaries in Friendships for Women with Bipolar Disorder, I outline the importance of setting boundaries for your mental health and what it looks like when your boundaries are crossed. The key to setting boundaries is to remember that once they are created there should always be a consequence if they are ignored. Setting boundaries in any relationship, professional and personal will not be easy but the consequence of allowing yourself to be overwhelmed by others is burnout. Remember ‘No’ is a complete sentence and it's okay to use this two-letter word with anyone who can’t appreciate your need to prioritize your mental health and wellness. 

Building a Support System:

Having a strong support system of family, friends and your mental healthcare team can be key to managing burnout. The individuals in these circles know you best and may be able to help you recognize symptoms of burnout before you are aware. They are also usually aware of the triggers that can spark a Bipolar disorder episode so it’s important that when you are feeling overwhelmed either personally or professionally you lean on your team rather than isolate yourself. There is a likely chance that members of your support team have experienced burnout therefore they can be a valuable resource when figuring out how to deal with symptoms while also managing your Bipolar disorder. Incorporating peer supporters and groups into your support system can give you a new perspective on burnout and Bipolar disorder management when people share their lived experience in an empathetic, non-judgemental and understanding way.   

Time Management:

It's important to manage your time well in order to avoid feeling overwhelmed by the activities, responsibilities and tasks of daily life. For many years I have used a planner and a daily organizer as tools for managing my activities, responsibilities and daily tasks. Every night before I go to bed I break down the following day’s tasks, goals and priorities into manageable steps by creating a list of the most to least important “To Dos.” This allows me to visualize my activities of daily living from waking up and taking my medication to when I go to the gym to when I write my articles for my blog. I even write down when I drink my morning coffee, shower, dress and brush my teeth. I have always been organized in this way because it's my greatest coping strategy for avoiding burnout. I have experienced the condition a few times in my life and during my mental illness, the comeback after extreme burnout took years, a lot of hard work, self-reflection, self-compassion, self-awareness  and rebuilding coping strategies that worked for me. 

I’ve learned that I’m a high-energy human that likes to be active from the moment I open my eyes in the morning to the moment I fall asleep at night. I like lists, I like being organized and I love checking off boxes. I also learned that I can overwhelm myself with activities for both myself and others so I schedule daily self-care and downtime. I also set boundaries for what I am willing to take on and what I don’t have the ban-width for. Finally, I learned to give myself grace and realize that there are only 24 hours in a day and I can’t possibly fill them all with tasks and responsibilities or I will burnout. These were all hard learned lessons but they help me avoid getting overwhelmed and to prioritize my mental health.     

Final Thoughts

Coping with burnout while living with Bipolar disorder requires patience, self-compassion, self-awareness and the right strategies. It may also require some lifestyle changes once you have a handle on your symptoms. This may mean reconsidering a personal relationship or scaling back in your professional life. When you experience burnout it is usually an indication that the life you are leading isn’t sustainable and may not include elements of relaxation, self-care or Bipolar disorder management that you need to thrive on your wellness journey. Remember burnout does not happen overnight. It's a complex and long-term condition that involves chronic stressors that cause the manifestation of debilitating symptoms.  

By recognizing the signs of burnout, implementing practical coping strategies, and building a solid support system, women with Bipolar disorder can reduce the impact of burnout on their daily lives. Remember, managing burnout is a continuous process, but with the right tools and support, it’s possible to overcome. If you think you are experiencing burnout do not ignore the signs, instead reach out to your mental healthcare team and discuss how to face the problem while still maintaining good mental health.