Living a Healthy Life
Research shows that a healthy lifestyle, reduced stress and more understanding of your condition can help stabilize your moods and prevent relapse. Talk to your doctor about how the following strategies may fit into your treatment plan.
Exercise
Exercise causes your body to release chemicals known as endorphins, which help you to feel calm and happy. When you're not feeling well, try a short walk or a half-hour of gardening. Once your moods are under control, pick an activity you enjoy, like swimming or cycling, and exercise for 30 minutes three or four times a week.
Eat well
It's hard to feel balanced and optimistic if you're run down or undernourished. Be mindful of what you're eating, and try to include lots of fruits and vegetables in your diet. A daily multivitamin may help you cover your nutritional bases.
Avoid alcohol and drugs
Many people with bipolar disorder try to find relief from their strong emotions by drinking alcohol or using drugs. Some even use these substances in place of their medication. This approach never helps, and can be dangerous.
Drugs and alcohol tend to make mood episodes worse, and quitting medication almost guarantees relapse. If you find yourself relying on alcohol or drugs, talk to your doctor. Substance abuse can be treated.
Develop a daily routine
Research suggests that a regular routine and sleep schedule can help stave off episodes. Start by picking a reasonable bedtime and sticking with it. Then, create a daily routine for yourself that includes getting up at the same time every day, with fairly regular mealtimes and work hours.
Learn to predict relapse
Make a list of behaviors that usually signal the onset of your episodes. Talk to your doctor as soon as you spot these changes. He or she may be able to adjust your medication so that you can avoid a full-blown episode.
Avoid stress
You can help keep your moods under control by avoiding stress. Take a stress-management class, or consider trying yoga or meditation. In the meantime, avoid unnecessary pressure by setting reasonable goals for yourself. For example, if you are in school, you might decide not to take a full schedule of classes.
Create a relapse action plan
Talk to your family and friends about what you would like them to do if you relapse. For example, if you ever need to be hospitalized, you may feel most comfortable with a particular doctor. Or you may want to ask a trusted family member to make decisions about your care when you can't make choices yourself.
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