Tapping Down Hypomania...Strategies...???

I have been reading as much as I can to understand how to combat mood swings as much as possible. I have a bucket of non-med solutions to fight depression off (though I don't think many work all that well for me because when I fall, I fall hard) however, I have read almost nothing on non-med solutions for keeping hypomania under control. I know its the time when I feel the best, but I am thinking if I can control both the ups and the downs a bit better...maybe i won't be as much of a train wreck emotionally. So my question is: what are the non-med solutions you use to help keep hypomania in check once you are ALREADY in that state (non-preventative). I am thinking about ditching my morning coffee? but what else?

You really want to control your hypomania? I'd be more worried, personally, about keeping yourself up and out of the depression. If you're bipolar 2, you're likely in depression or non-hypomania mode most of the time.

Anyways, to stay level, I have found that keeping strict routines regardless of how you feel really helps. That means going to bed on time, getting up on time, going to work every day, etc.

My pdoc doesn't seem to think there is anything wrong with hypo mania and I generally think its fun except for the lack of sleep. If you're not having fun is it perhaps full mania?

It is definitely fun. I would love to freeze time and stay like I am right now. I normally feel happy and productive like this every spring. fall/winter are my nemisis and normally thats when i am my worst. I guess what has me worried is that I am afraid to just let go and enjoy this hypo because I am scared to death of it becoming full-blown mania. I guess I have control issues . Also I don't know for sure what my Dx is besides bipolar, GAD and ocd tendencies. In my youth my highs were usually much more reckless (and fueled by substance issues) than my highs are now which pretty much just includes artwork and cleaning the house a ton (plus shopping). Maybe I should just kick back and enjoy my clean house and slew of freshly completed paintings?

I know what stupid choices I tend to make when I'm too wired and energetic... so I've got a bunch of little personal rules set up for myself. It MOSTLY stops me from making those decisions... but not always. Sometimes I just go "why did I ever make up that rules? That's stupid. I want this and it's A-OK with me to do it!" but most of the time I can combat that with "because you KNOW when you want to not listen to the rule is when you NEED to listen to it!" haha.

Other than that, as Sometimes said, I tend to keep a fairly strict routine at home which I try my best to follow.

Licking chalk was one of my stupid choices. Not kidding.

I find sewing gives me something to do while keeping me from bouncing off the walls. So I've been sewing constantly for about five days now.

I'd say ,if you can, have someone you are close to that you can be accountable to for when these times hit. I know I am much less likely to make bad decisions if I have to tell someone else about it. Those close to you are probably familiar with your personality and the changes that come with this. It might help to just check in with them and run any idea past them before you do it.

My only strategies are keep stress to a minimum and avoid triggers. You don't sound like agitation or irritability are huge issues for you so that's a good thing. Keep a routine and exercise (especially as you get older). Exercise is the only thing that balances me out. All of my meds barely do anything. I swim 4-5x week and feel very relaxed and balanced for couple hrs afterwards then I go back to my regular irritable, agitated self but those few hrs are worth it.

If you are Hypo do you typically go into a full on Mania ? In my opinion unless you will tumble off into Mania.... Why not just enjoy the Hypo ?

Thanks everyone for the great suggestions! I will use many of them: schedule regulation, rules, excersize, running things past a trusted friend. (ComicGeek...I will try to avoid licking chalk : )

Christina~no I typically dont, but I can get so hyper I annoy people (i think); like super chatty and too energetic. I also don't totally know the line between hypo and full mania other than psychosis. I DO get psychosis on the depressive side, but I don't think I do on the hypo/manic side. I have never thought that I have special powers or anything like that...but I do get VERY spendy. This is the first hypomanic episode that I have ever had where I have acknowledged my DX, have been sober (though an occasional glass of wine), and have the intent to take my mood swings seriously so that my family and I may have a better, more predictable life. So I guess I feel like I am trying to "meet" myself for the first time and I want to know how to deal with the up-side. My fear about going full blown manic, is that my depressive side recently was off-the-carts bad, and I didn't know if that increased severity would also be reflected on the upside so I want to learn to control things as much as I can.

Ahhh yes , Since you are aware that you tend to tip to a not so great place avoidance makes sense.
I would think most of the tools used for depression would apply to hypo, Sleep , routines,diet, meditation, exercise , yoga , grounding and self checks.

Pretty standard stuff I think.

Do you like to read for pleasure? I can read up a firestorm when hypomanic. I stick to library books or my personal library and avoid the bookstore when hypomanic - as I will spend, spend, spend. Otherwise, I find reading a pleasurable and safe activity.

I understand your fears, but keep in mind that, statistically, I believe it's approximately 1% of the general population that ever gets full-blown mania (bipolar 1 is actually quite rare).

I know I harp on this, but there seems to be a cultural phenomenon going on of pathologizing 'happy.' I don't think there's anything destructive in being somewhat hyper and/or extra chatty sometimes, much less increased productivity, creativity. I don't see any therapeutic reason to medicate it or avoid it.

If your primary problem is depression, this is what shatters your quality of life, relationships, etc., then this is what needs to be worked on (and medicated if necessary).

I'm sorry that on top of what you already have to deal with, you worry about the up times. Of course you can't be 100% sure (about anything), but also that an up time won't go bad. But if I were you, I'd enjoy it, and try not to worry.

I think it's really important to control hypomanias cos in my experience unless they are managed well they inevitably end in a depression. By not letting it get to high for too long and stopping myself from doing things I regret later I usually manage to make a soft landing and not get depressed. I guess if you don't get depressed and don't do things that you regret then it doesn't matter so much but there is a theory that bipolar gets worse untreated so that is another reason for controlling the hypomanias.

As to your original question. Sleep is the big one for me. I take sleeping tablets and make myself stay in bed and do nothing even if I can't sleep. Mini meditations help as well to slow down my thoughts - set a timer for 1-2 mins and focus on one thought for that time. Try to extend the time out to 5 mins. I find gentle exercise like walking helps best cos if I push to hard the adrenalin can make things worse. I also postpone big decisions and purchasing decisions till after the hypomania has subsided.

I know you asked for non med strategies but I also have meds that I take only if I get hypomanic.

As this was new for me I Googled it. Wikipedia says this, which has left me more confused:

"About 4% of people have one of the types of bipolar disorder at some point in their life.[101] Lifetime prevalence of bipolar disorder type I, which includes at least one manic episode during a lifetime, has generally been estimated at 2%.[102] However, a reanalysis of data from the National Epidemiological Catchment Area survey in the United States suggested that 0.8% of the population experience a manic episode at least once (the diagnostic threshold for bipolar I) and a further 0.5% have a hypomanic episode (the diagnostic threshold for bipolar II or cyclothymia)."

Doesn't this mean that bipolar I is as common or more common than bipolar II? (I thought bipolar I was less common, but I thought the prevalence for all of them was higher. I'm assuming the reanalysis is a better analysis) It would be interesting to see data on how often a bipolar dx is changed because of increased severity of symptoms.