Top Techniques To Deal With Depression In Bipolar Disorder

As more people are opening up about their anxiety and depression, doctors have seen a surge in patients living with bipolar depression disorders.

Around 2.8% of US adults have been diagnosed with Bipolar Disorder. Additionally, the percentage is likely to be more as many people have never visited the doctor on the sighting of symptoms.

Understanding Bipolar Disorder

Bipolar disorder is a medical condition in which a person's mood fluctuates from highly optimistic and joyous (manic) to severely depressed and gloomy (hypomanic). 

These state fluctuations can happen over days, weeks or months called mood episodes. 

Though mood shifts can be common in people who are not suffering from bipolar disorder, they can be highly disturbing for those actually facing the issue. 

Therefore, it is recommended to consult a doctor if you feel something is off with your mood. In addition, if diagnosed with the disorder, pay heed to your medication and activities. 

Note- Also, if you don’t have the disorder but find yourself in a fix of mood shifts and stress, we will still suggest you reach out for help.  

We understand how difficult it can be for you while dealing with depression during bipolar disorder. 

Therefore, allow us to empower you with techniques to bounce back on your bipolar depression disorder. 

Read: Bipolar disorder 1 vs bipolar disorder 2

Watch Out For Symptoms Of Manic And Depressive Episodes.

Manic-

  • Hard to pace-up with speech and thoughts
  • Enthusiasm topping-the-roof with less need for sleep
  • Increased optimism with a mood of maximum activity
  • Reckless and impatient behavior resulting in poor judgment
  • Quick loss and hard to focus

Depression-

  • Pessimistic mood with no interest in daily activities
  • Imbalance in the sleep cycle with excessive to no sleep
  • Loss of appetite or mood to overeat
  • Feeling of worthlessness along with excessive guilt
  • Mix feelings of anger, fear, worry, and thought of suicide

Participate in your treatment

The best way to cure depression is to understand how it happens and what can be done to cope with it. 

  • Reading and learning about the disorder can help you manage various triggers and episodes of anxiety and depression 
  • You can also prepare a contingency plan under the supervision of your doctor 
  • Make a list of contacts if you need someone’s assistance in an emergency. Moreover, keep an update on the medicines and their quantity in your cupboard. 
  • If any treatment program is not working for you, look out for alternatives
  • Enroll in the right program and stick to it for mood regulation, change in thoughts, and improvement of relationships 

Adhere to a daily routine

While depression can make you feel nothing is important and you should refrain from work, it is when you definitely need a daily routine. 

  • Plan your day thoughtfully, keeping an adequate balance between rest and work in mind
  • Make a checklist of tasks you have and check the tasks off once you complete them. It will give you mental peace and a sense of achievement 
  • Prioritize the work accordingly and put rest and medicine on the top of the list. 
  • Don’t pay attention to anything you miss and focus on the next activity 
  • Sleep for 7-9 hours and exercise at least 4-5 days a week 

Maintain a healthy diet

It would not be wrong to state that what we eat is what we become. Therefore, you must work upon your diet and eat healthy food. 

  • Set a defined schedule for having breakfast, lunch, dinner and snacks
  • Ensure to eat adequate fat-reduced protein, whole grains and leafy vegetables
  • Refrain from eating sugar-rich products like candies, ice-creams, etc. 
  • Eliminate junk food from your diet 

Reduce mental stress

Stress is the primary trigger for depression. Hence, coping up with stress in the least time is essential to avoid bipolar depression. 

  • Try to understand the cause behind stress and work on the solution, not the problem
  • While looking for a solution, don’t fall into the trap of reiterating the same scenarios in your mind 
  • Indulge yourself in various physical activities and sports
  • Don’t miss your medicines while dealing with severe stress which is driving you towards depression
  • Relax your mind and body with yoga and meditation 

Don’t be alone

While loneliness can look comforting, it is not. If you are coping up with depression, being with people can be your best resort.

  • Participate in family meetings and functions 
  • Communicate your feelings and troubles to your close family members
  • You can also join different clubs be it sports or book reading club, just get involved
  • Spend time with your friends normally and develop a sense of stress-free life
  • Be with people who have positive energy and keep away from naysayers and critiques

Enroll in a support group

When fighting bipolar depression, it is always better to talk to people suffering from the same issues. 

  • You can learn from people about techniques for coping up with the disorder
  • Talking to similar individuals will help you mentally to make you think that you belong, and you are not alone in this
  • Joining a support group is beneficial as their experiences and techniques may work in favor of you 
  • Also, the conductor of bipolar disorder support groups is an expert on bipolar depression; therefore, it is a safe environment for the conversations to happen 

How to Live With Bipolar Depression Disorder

The normal ups and downs of life due to school, college, office, colleagues, family, and friends can develop stress very quickly. 

We understand that the condition escalates very quickly if you are diagnosed with bipolar depression disorder. 

Living with bipolar disorder can present many roadblocks in your life. But, if you take your prescribed medication on time, opt for suiting therapy, and remain strong in your head, we have a news flash; you have won half the battle. The disorder will have minimal effect on your daily activities. 

To end this blog on a happy note, allow us to mention a famous Dumbledore’s quote from the Harry Potter Series- 

“Happiness can be found, even in the darkest of times, if one only remembers to turn on the light.”


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