7 Natural Mood Stabilisers To Help Manage Bipolar Disorder
Get enough Sleep
Whether it’s sleeping too much or having insomnia, changes in sleep are very common for people living with bipolar disorder. Waking up at the same time every day is an important technique to build a better sleep schedule. Getting about 30 minutes of morning sunlight is the second most important step to take to reset the circadian disruption caused by bipolar disorder. Avoid or minimize napping, especially if it interferes with your sleep at night. Using your smartphone to help you keep track of your sleep cycle, but to also alert you when your bedtime is.
Face your Stress
Stress can trigger bipolar disorder symptoms and episodes. Relaxation techniques like deep breathing, meditation, and yoga are very effective at reducing stress. Make leisure time a priority and incorporate relaxation practices into your daily routine to improve your mood. Choose activities that are personal to you, they don’t have to be popular. For some people, reading a book helps them destress.
“I’d describe my ability to withstand stress and pressure like lifting weights. I didn’t start with the 100-pound dumbbell. It began with the 5-pounders. By incorporating the basic coping skills such as developing a healthy support system, incorporating exercise, practicing my faith and developing proper sleep patterns, I started to realize that I could withstand more stress as time went on.” – Karl Shallowhorn
Establish a routine
Routine disruptions can trigger mood changes and bipolar episodes. Schedule your day using a planner and commit to one or two daily habits. Plan set times for meals, work, and socializing. Having a regular pattern of activity you can follow no matter where you are can help you avoid mood swings.
Regular exercise is an important part in mood control for many people with bipolar disorder. Clinical research has shown that exercising can in some cases produce the same benefits as popular antidepressant medications.
Follow a medication schedule
Bipolar disorder medications help to bring symptoms under control and prevent relapse from mood stabilisation. Use a daily reminder system to keep track of your medications. You can also take things a step further by tracking your symptoms. When you start to feel better, this symptom journal will remind you of the impact that the medications had, and deter you from stopping your medications suddenly.
Abstain from substances
Substance abuse and bipolar disorder often go hand in hand. Alcohol often worsens depression, while recreational drugs can trigger mania. They both can interfere with bipolar medications. When socializing with people who drink, try an alcohol-free mojito or a virgin bloody mary cocktail. Non alcoholic beer is also an option.
Eat a healthy diet
Whole grain foods are shown to have a calming effect on the mind and boost the brain’s production of serotonin. Omega-3 is also shown to help decrease mood swings. Up your intake of cold-water fish like salmon and incorporate eggs, flax seeds, and walnuts to get more Omega-3. Selenium-rich foods are essential for a healthy brain and help to stabilise mood swings. Brazil nuts, ham, shrimp, steak, and turkey are all high in selenium. Avoid eating dried fruit, fermented foods, cured, processed, and smoked meats, and aged cheeses that contain high amounts of tyramine. This substance can interfere with with bipolar disorder medications.
This information is not designed to replace advice from a mental health professional or physician on the appropriateness or risks of a procedure or treatment for a given patient. Always consult your doctor with medical or mental health concerns. Revivallhealth.com does not provide medical or mental health advice, diagnosis or treatment.
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