Healthy Choices That Can Help You Manage Bipolar Disorder

Living with bipolar disorder isn’t always easy, but there are lots of things you can do to manage your symptoms and boost your quality of life, health, and well-being. Simple, everyday choices can have a big impact on your symptoms and how you live your life. You can also access tailored support and professional advice from Jackson House.

This article outlines some easy, healthy choices you can make to help you manage bipolar disorder effectively and shares tips to help you access support if you need advice, treatment, or guidance. 

Get Plenty of Regular Sleep

Good-quality, consistent sleep is critical if you have bipolar disorder. Sleep has a significant impact on mood regulation. Key points to consider include:

The relationship between sleep and mood regulation

Sleep affects almost every element of our health and well-being. From our immunity and energy levels to our ability to function effectively and our moods, sleep is crucial. One of the most important reasons to prioritize sleep if you have bipolar disorder is the impact of disturbed sleep and poor sleeping habits on mood regulation. If you’re tired or you haven’t had enough sleep, it’s increasingly difficult to control your moods. 

The effects of irregular sleep patterns

It’s common to experience negative emotions when you’re not getting enough rest. You may feel irritable, restless, and disinterested; you might be more snappy than usual, and your moods may fluctuate more and become more extreme. Sleepless nights can trigger mood episodes and exacerbate existing symptoms. 

The benefits of an established sleep routine

An established, healthy sleep routine can help you enjoy the benefits of high-quality sleep, including improved mood regulation, increased energy levels, and better mental health. Top tips for introducing a routine include:

• Setting regular bedtimes and morning alarms
• Creating a soothing, calming sleeping environment
• Avoiding activities that stimulate, excite, energize, or stress you out
• Using your evenings to relax and unwind
• Avoiding caffeine and sugar during the evenings
• Leaving electronic devices out of the bedroom
• Seeking expert advice if you experience changes in your sleep patterns or behaviors

Move Your Body, Even for a Little Bit

Exercise is a powerful natural tonic for physical and mental health. Moving your body every day, even if it’s just for a little bit, can have an incredible impact on your health and well-being. 

The mental health benefits of exercise

Exercise offers several mental health benefits. Exercise:

• Improves sleep quality
• Reduces stress levels
• Lowers the risk of depression and anxiety
• Creates a natural high
• Boosts energy levels
• Helps individuals feel good
• Provides a distraction from stressors and negative thoughts
• Enhances mood regulation by lowering cortisol levels and releasing endorphins

How to incorporate physical activity into your daily life

To incorporate exercise into your daily life:

• Make time in your schedule for physical activity every day: Book a class, take a walk, or go for a bike ride. 
• Embrace active hobbies: Examples include hiking, playing team sports, playing tennis, golfing, kayaking, dancing, and participating in exercise classes. 
• Walk as much as you can: Leave the car at home when possible and take the stairs rather than elevators and escalators.
• Find quick, convenient ways to work out: Examples include home workouts; short, intensive exercise sessions (spin and boxing classes are good options), and cycling, running, or walking to work. 
• Set manageable, realistic targets: Using wearables is a great way to track activity levels, boost motivation, and hit daily targets.
• Use exercise as a way to socialize: Swap coffee shops and movie theaters for the gym, an exercise class, or a national park. Work out with your friends, partner, or family members. 

Encourage consistency over intensity

Consistency is key when maintaining an active lifestyle. It’s more important to focus on regular exercise and incorporating daily activity than to push your body to the limit every time you exercise. 

Follow a Balanced, Nutrient-Dense Diet

Your diet has an impact on every aspect of your health, but if you have bipolar disorder, it’s particularly important to understand the influence on your mood and energy levels. 

Why is diet important?

It’s beneficial to follow a balanced, healthy diet to aid mood regulation and ensure your body is fueled properly.

What to eat

Some foods offer benefits for improving overall mental well-being and stabilizing your mood. Examples include oily fish, seeds, nuts, whole grains, vegetables, and fruit. Staying hydrated is also key to good nutrition. Foods to avoid include sugary, processed foods and caffeine-rich products. 

The value of routine in menu planning

Getting into the habit of planning weekly menus and prepping meals is excellent. If you have an effective routine, this will not only save you time, effort, and money, but it will also ensure you eat foods that nourish you and boost your mental and physical health. 

Learn Triggers and Early Warning Signs

Every person is unique. If you have bipolar disorder, you may experience different triggers than other people. Self-awareness supports timely, early intervention to reduce the severity of episodes and improve outcomes.

Tracking moods, behaviors, and triggers

Tracking your moods and behaviors can help you spot potential triggers. Keeping journals and using apps can help you detect patterns and pinpoint triggers and stressors. 

Recognizing early symptoms

Once you know what you react to and what provokes negative emotions and mood episodes, you can be proactive in reducing exposure or avoiding triggers. Recognizing early symptoms of mood shifts can help you implement self-help techniques or prompt you to reach out for help, advice, or support.

Be Kind to Yourself

One of the simplest but most effective steps you can take to manage bipolar disorder is to be kinder to yourself. Easy ways to do this include:

Understanding the impact of positive thinking and self-love on mental health

Positive thinking, being kind to yourself, taking care of your mental well-being, and practicing self-love can have a big impact on your mental health. Understanding the benefits can encourage you to devote more time, energy, and effort to self-love and self-care. 

Practicing self-care activities

Self-care activities are designed to make you happier, healthier, less stressed, and more content. Examples include regular exercise, taking up hobbies, spending time in nature, socializing with people you love, and doing things and going to places that help you feel happy. 

Surrounding yourself with positive, supportive, trustworthy people

Focus on the friends and family members who help you feel good, and don’t be afraid to lean on your support system.  

Seeking treatment if needed

Seeking professional treatment for bipolar disorder can help you manage symptoms, lower the risk of mood episodes, and learn how to implement techniques to manage bipolar disorder in the future. Jackson House specializes in tailored bipolar disorder treatment, providing access to professional residential mental health treatment. 

Stick to Your Treatment Plan

If you’re following a treatment plan for bipolar disorder, it’s important to stick to medication guidelines and the therapy program. 

If you feel that your plan isn’t working, or if you have any questions or concerns, it’s crucial to reach out and get help. Contact Jackson House to speak to our friendly, experienced team of professionals. 

Get Help with Bipolar Disorder in Southern California and Oregon

Healthy daily choices can enhance treatment outcomes in individuals with bipolar disorder, but it’s also important to recognize the value of professional bipolar disorder treatment. Jackson House offers tailored support and treatment services, with facilities in California and Oregon.

To find out more about Jackson House residential mental health treatment or to find a facility near you, contact us now.