I think everyone should try drinking something warm when they're feeling especially depressed, be it coffee, tea, hot cocoa, etc.. I find that the warmth relaxes me. I also think it's especially effective when you take long, deep breaths and even take in the scent of the drink. Focusing on controlled breathing, slow sips, scents, and warmth I think is very calming.

writing your feelings down in a journal

when I used to journal myself, (I still do sometimes), it was litirally the best thing that ever happened to me. I'd treat my journal like it was a friend and I was talking to it like it was next to me (sometimes I'd write in it more than once a day.)

[fern46]

I think those are both wonderful coping skills. I use each of them. I also think everyone should have a song to sing. I think it should be calm and positive and should be a song you know the words and melody to. When you are triggered or you have racing or repeating thoughts you simply redirect and sing the song to yourself over and over until you are calm or the intrusive thoughts go away.

I sing 'All you need is love' by the Beatles.

For anxiety and even depression, my absolute favorite coping tool is a Dysfunctional Thought Record (available for free online). That is a CBT tool that helps people challenge dysfunctional thinking and I believe gives people hope. When low motivation is a major issue, a reasonable "To Do" list helps me. I emphasize "reasonable". Also to jot down how long it takes to do basic things, beforehand. Reality check. For example, it only takes 3 to 5 minutes to unload the dishwasher, not an hour, and often once that's done, it's easier to have the momentum to start loading it.

My best therapists have also taught me to play through doing things and responding to things in my head, in a positive/reasonable way, before hand. For example, if you fear your boss will scold you about something, plan in advance how you'll respond in various scenarios. Preparation reduces anxiety and helps build confidence.

For developing mania (if/when I have some insight into it), I try to "lay low", as I call it. That's basically a deescalation technique. In my case, fueling the fire of mania is dangerous.

As far as gaining more insight into mood elevations, of course my husband helps clue me in. Also, occasionally I try to "check in" with myself and ask myself "I notice you're going out more than usual or spent quite a bit today. Normal? A clue to something concerning?" I also have a supply of PRN Seroquel I can take if concern about mania grows.

[Jedi67]

jotting down my mood and feelings in a journal is a powerful coping technique that helps me get through rough patches. drinking something warm is a very cool idea. also, breathing and taking in the warmth and smell sounds amazing. I am going to try and practice that.

I also read, listen to music or podcasts for coping. or watching something funny. I like Brooklyn 99 and it always helps with coping.

Walking, preferably through a park or the forest.

[USMCBIPOLAR7]

Taking needed breaks to relax, get needed sleep, etc. decrease stress also I find when I am at my worst it usually includes exhaustion and stressing. Finding ways like I started using a sleep apnea machine and a light box to boost energy and natural positive moods helps me

[Jedi67]

Originally Posted by USMCBIPOLAR7

Taking needed breaks to relax, get needed sleep, etc. decrease stress also I find when I am at my worst it usually includes exhaustion and stressing. Finding ways like I started using a sleep apnea machine and a light box to boost energy and natural positive moods helps me

my CPAP machine for my sleep apnea does wonders for me. I use even it when I nap for an hour or so. sometimes I feel it recharges me when I'm stressed or exhausted. I wake up a bit more clear and focused. I'm definitely going to look into a light box. sounds like something I may benefit from. thanks.