Topic Tuesday // Let's Talk About Bipolar // Tues 23rd March, 7:00-8:30PM AEDT

[SusanaBA]

Question 4: @SusanaBA There has been some recent research into self management of Bipolar Disorder. What were some of the key areas stemming from that research that can support recovery?

The research list 6 key wellbeing strategies for Bipolar Disorder, they are:

1) Managing sleep, diet, rest and exercise

The following list was shown to help stablise mood:

      - Going to bed and waking up at the same time each day.

      - Eating healthy foods and eating at regular times throughout the day.

      - Taking time out and resting such as lying down and watching TV.

      - Engaging in regular and rountine exercise.

This might all sound like very simple straight forward advice but it has been shown to be effective and it is an inexpensive way to stablise your mood and take control of your life.

2) Ongoing monitoring

Paying close attention to your moods. It can take a lot of self-awareness to understand your personal behavioural patterns and warning signs. Always think before you act and try to keep calm even when in difficult situations. You could try cancelling social engagements when you think you have too much on. Notice when you are being critical on yourself for things that happened in the past and don’t be so hard on yourself. By learning what your early warning signs are you can make minor life adjustments to better help you regulate your mood.

3) Reflective and meditative practices

Keep a journal. Write about things you are grateful for. Write down the thoughts that are troubling you. Put them all down paper instead of in your head. Engage in meditation, yoga or Tai Chi – these activities can help you with your self-monitoring and help you get it touch with your zone of stability.

[SusanaBA]

4) Understanding BD and educating others

There are many ways to learn more about Bipolar Disorder, such as reading books and newsletters, finding information on the Internet, attending support groups, keeping note of your cycles and stressors, and talking to healthcare practitioners. I recommend book’s such as An Unquiet Mind by Kay Redfield Jamieson (1995) and A Brilliant Madness by Patty Duke (1992). The Blackdog Institute also has great resources about the definition, causes and treatments of Bipolar Disorder: https://www.blackdoginstitute.org.au/resources-support/bipolar-disorder/

Teaching your spouse/partner/or friend about bipolar disorder can be great way to learn together.

5) Connecting to others

This includes maintaining social connections with friends and family, seeking out professional support, and even doing volunteer work. This can all help reduce stress and maintain wellness. Establishing a rountine meet up with supportive friends also helps with stability and recovery.

6) Enacting a plan

Learn to recognise when a manic or depressive episode is coming on. You could create a crisis plan between you and someone you know about what to do when you become unwell. You could make a list of trusted people to call on for support. Or describe a list of activities that you know help you maintain your wellness.

[TideisTurning]

Great point @davidharper_bal. That can be a really tricky thing to distinguish @greenpea, that difference between what's just a quirky personality trait versus something that could be a warning sign. 

[greenpea]

@davidharper_bal  that is so true I cannot see it when I am in the beginnings of a manic episode or a delusion. When I hear voices it is too late.

[Daisydreamer]

Opening to our community, what are your thoughts about these 6 points @SusanaBA has mentioned above, and have any of these played a role in your journey?

[davidharper_bal]

Hi @Strivetothrive 

Wanting to encourage emotional expression in your children is a great goal, and speaks very well of you as a parent. I think that modelling has a role to play here, as well as direct invitation. Sometimes just being present, without asking anything at all, is a powerful way to encourage sharing. This is never an easy task, and it's always a balancing act.

Do you have any particular concerns that you're worried about in terms of your children?

[Appleblossom]

@Strivetothrive 

We have various MI presentations on both sides of the family.

https://www.bouverie.org.au 

 Helped me. Not sure whaich state you are in.

[citttycat]

A journal may be a usful tol for you. There will be common thread that bring on episodes. You just need to learn what they are for you.

[davidharper_bal]

Hi @Appleblossom good to see you hanging in there! What are some of the things you've learned that you would like to share with others?

[Shaz51]

Opening to our community, what are your thoughts about these 6 points @SusanaBA has mentioned above, and have any of these played a role in your journey?

@Daisydreamer, @davidharper_bal , @TideisTurning 

these are great points @SusanaBA  and we have tired to get a balance with them 

but the biggest thing is changes and my mr shaz does not like changes and changes happen everyday 

this is the one area which is the hardest to overcome everyday