[Gabyunbound]

Except for trying to get enough sleep I admittedly am not very good at this; I'd like to know what others do to prevent episodes from happening in the first place (self care strategies, etc.). Also, once an episode is starting, what do you do (besides meds) to try to head them off?

[Thanks Christina for inspiring this thread from your comment on the Forum Assessment].

Having a support network at home that is familiar with bipolar to help you if things start to head into an episode

[Nammu]

I'm not very good at this either. But eating right( no junk food- occasionally cheating is encouraged as not to give up on it) sleep hygiene and excercising all help me.

I feel my best mentally and physically when I
Get enough sleep
Eat well
Exercise
Spend quality time with family
Get some "me" time
Avoid unessessary stress
Avoid drinking too much

I tend to be better at these things when stable but I try to follow as many as I can as a general rule

I try to get enough sleep, not over eat, always take my meds. If I do get in an episode I try to use essential oils first. Lavender. I do guided meditations, and use grounding skills and dbt distress tolerance skills. I cry. If all else fails I take a risperdal or a zyprexa. But I try the natural stuff first bc its usually situational.

[~Christina]

Thanks Gabyunbound

Daily I do a 2 minute self check.. Literally its probably a 1 minute deal. I ask myself..

How do I physically? ( I have Fibro so Chronic pain)

Have I gotten enough sleep? ( often the answer is no due to pain issues and life long insomnia.

Bipolar wise do I feel up? down? decent stability? Apathy? Anger? Irritability?

What do I have to do today? what do I want to do today?

So depending on my "check list" I work with it.

If I didn't sleep well last night.. There is no point in hell taking a nap.. that will only lead to more non sleeping well nights.

If my pain is bad I work with meditation, stretching and often just accepting that my fibro sucks.

As for what I feel on my Bipolar scale:

If I am feeling Up? I enjoy it. Unless it escalates to a problem stop thinking about it "maybe happening" .. I enjoy that Bipolar isn't a pain in the assss!

If I am feeling down? I do the exact opposite of what I want to do.. I make my bed no going back to it. I make sure I go outside... 15 mins of being outside can make a difference.

If I am feeling balanced I just go about my day and be grateful that the Bipolar beast is tamed at the moment...

Apathy? Yeah it happens... Again do the opposite of what you want to do which is probably a big fat " Meh" about life that day.

Anger and irritability are two very different animals ... Irritability is every noise is too loud, The sun is to bright, why does that woman block the entire aisle deciding on just the right box of noodles??? Why Why?? . Anger? for me its I think I could possibly rip the ears off bunnies and deep fry baby ducks no I would never do this) .. Its an ugly place to be mentally ..... So here is what I think is one of the best coping skills for anyone with Bipolar ....

Mindfulness... if you don't know what it is or how it works , goggle it , Youtube it ... Just learn it. Seriously learn it.

If my anger and irritabilty just wont settle the hell down I reccomend buying the super cheap hellisly ugly dishes at a thrift store and shatter a few.. Its a wonderful feeling and it often helps to blow off steam... If you dont want to deal with the shattered mess, Put one in a garbage bag and smash.. Poof no clean up needed.

The last thing I will add to this novel length novel is .......

Self care and cleaning.. Its a very common problem people with any MI face... Heres the deal.....

A shower literally only takes about - 5-10 mins.... Don't sit around thinking that a shower is too hard .. Suck it up and hop in the shower soap up rinse off.. Poof its done !

Cleaning ? I dont care what mood a person is in..... anyone can do something for 15 mins.... Just set a timer for 15 mins.. Don't think, Go fold that basket of laundry or wash a sink full of dishes, Run the Vac, toss your sheets in the wash,, who doesn't like clean good smelling sheets to slide into at bedtime??

oh yeah and go outside and take a walk. To the end of the street or the block or even the driveway.. Just get up and do things instead of thinking of all the reasons you can't.

Use every coping skill you have and keep doing it until something sticks...

Yes "call Pdoc" and " med adjustments" is certainly needed at times.. But Im sorry I don't think they should be first course of action.


Meds can only do so much.. So be proactive

[LadyShadow]

Wow Christina really summed it up!

I can't think of anything else to add to the list but "Mindfulness" is definitely a good one. Being aware of your being and everything around you.

Usually my mania sneaks up on me, so its difficult to get a grip on it until the mania is full blown, and then boom I land in the hospital.

Sorry I wasn't more helpful but I know that if I was more aware this wouldn't have happened to me again (hospitalization).