Generally I try to go to bed at the same time every evening and get up at a fixed time every morning. I use good time on my breakfast while reading the news. After that I do physical exercises for my body and then repeating (reading) my coping strategies every morning. I end my morning routine by doing relaxation exercises.

I have used a lot of time years ago to make a schedule that is appropriate for every day, but different each day. The plan repeats itself every week. It takes care of my different needs, work (part time), rest/relax, my prayer-life, meals, cleaning, social contacts, and more.

Especially, I am satisfied with a set time each evening for worrying. I allow myself to worry or think things through from clock so and so and end it at clock so and so. Such an arrangement allows me to be in the here and now most of the day. I tell myself in a friendly way that these distracting thoughts are not allowed now. They have to wait until the "worry time".

Since my bipolar is unspecific, it "works" different than those with bipolar I or II. I suffer most from depression, but to me the worst is to have too much fun. That can trigger a couple of days where I feel high. I don't like that, because it steals time from other important topics in my life.

The most important preventing tools are my structured mornings and my weekly schedule. This also prevent highs. If I have to go to a party, I decide to set a time for when to prepare for that. Then I make an extraordinary plan from that point and am very specific on what to do when coming home from the party. That involves deep relaxation exercises and something calming for the stomach.

I have found my tools partly from former therapy, but have used much time on making my own tools according to how I know myself. CBT is a valued part of it, especially the more modern forms that have come into use the last years, like the STOPP tools (Stop - Take a breath - Observe (what are you thinking) - Pull back (How would others see this) - Practice what works).