"I do not know why, but I regulate my depression because of BD by touching water, at least, whenever going swimming is not possible. Splashing water over my face and head gives me an amazing awakening and a great sense of relief."

Phoebe

• Establish healthy routines

  Doing exercise and establishing healthy routines can help you to relieve stress and level your moods. Try to sleep seven or eight hours...
  Doing exercise and establishing healthy routines can help you to relieve stress and level your moods. Try to sleep seven or eight hours every night, as sleep deprivation can really interrupt regular mood patterns. Get some professional help if you are having problems getting to sleep.
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• Avoid alcohol and stimulants

  Drinking alcohol can neutralize the beneficial effects of the medication you have been prescribed. Alcohol can also cause liver damage,...
  Drinking alcohol can neutralize the beneficial effects of the medication you have been prescribed. Alcohol can also cause liver damage, seizures, unpredictable shifts in mood, and other health problems when it interacts with some medications. Stimulants such as caffeine and nicotine can tip your mood balance, especially if they cause you to lose sleep, so avoid taking that kind substances.
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• Be careful with the medication

  People who suffer from bipolar disorders have to avoid taking medications that the doctor has not prescribed. Let your psychiatrist, nu...
  People who suffer from bipolar disorders have to avoid taking medications that the doctor has not prescribed. Let your psychiatrist, nurse, or doctor know of any side affects you may have from the medication prescribed. If you have serious side effects your psychiatrist may want to change your medication or add something else to combat side effects.
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• Keep appointments with your therapist and psychiatrist

  If you miss appointments, you tend to lose touch and can start to unwind. It is a good idea for your support team to know what is going...
  If you miss appointments, you tend to lose touch and can start to unwind. It is a good idea for your support team to know what is going on with you, so that the right treatment plan is implemented. You may need a change of medicine or even be taken into hospital, so regular appointments to touch base are highly recommended. They can provide much more effective treatment if you make and keep regular appointments, consult them prior to making any medication or treatment changes, and are honest about what’s going on.
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• Master your triggers

  This is extremely important. When you learn to identify your triggers you are able to manage your mood cycles when they begin, instead ...
  This is extremely important. When you learn to identify your triggers you are able to manage your mood cycles when they begin, instead of after they have already started. Knowing what triggers your mood can be an effective tool towards a quicker successful recovery.
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Make notes

Always take a notepad and pencil with you when you visit your doctor or therapist and write down all the advices and important informat...

Always take a notepad and pencil with you when you visit your doctor or therapist and write down all the advices and important information.

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List symptoms and side effects

List any symptoms and side effects that you have experienced since your last visit to your doctor or therapist. This will help the doct...

List any symptoms and side effects that you have experienced since your last visit to your doctor or therapist. This will help the doctor to asses if your present treatment is working well or not. The sooner a wrong medication is changed, the sooner you will recover!

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Stay positive

Remember: this will get better. Recovering from any addiction or self-destructive behaviour takes patience and persistence, but you can...

Remember: this will get better. Recovering from any addiction or self-destructive behaviour takes patience and persistence, but you can do it. Reward yourself for your progress, and don't dwell on setbacks - they are only temporary.

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Take ownership of your illness

It’s not your fault you have bipolar disorder, but now that you have it, do your part to get help, lead a healthier lifestyle, and fo...

It’s not your fault you have bipolar disorder, but now that you have it, do your part to get help, lead a healthier lifestyle, and follow your treatment regimen.

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Take your medications as prescribed

Most of the medications used to treat depression or mania need to be taken daily, not just when you think you feel depressed or manic o...

Most of the medications used to treat depression or mania need to be taken daily, not just when you think you feel depressed or manic or think you need them.

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Don’t drink alcohol

Drinking alcohol can neutralize the beneficial effects of the medications and interact with some medications to cause liver damage, sei...

Drinking alcohol can neutralize the beneficial effects of the medications and interact with some medications to cause liver damage, seizures, unpredictable shifts in mood, and other health problems. (Avoid other substances, as well, including medications that your doctor has not prescribed for you.)

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Sleep seven to eight hours per every night

Sleep deprivation can really throw your moods out of whack....

Sleep deprivation can really throw your moods out of whack.

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Steer clear of stimulants

Caffeine, nicotine, and other stimulants could tip your mood balance, especially if they cause you to lose sleep. Yep, those energy dri...

Caffeine, nicotine, and other stimulants could tip your mood balance, especially if they cause you to lose sleep. Yep, those energy drinks gotta go.

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Establish healthy routines

You’ll be surprised at how much a daily routine can relieve stress and level your moods. Exercise can help, too....

You’ll be surprised at how much a daily routine can relieve stress and level your moods. Exercise can help, too.

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Avoid triggers and stressors

Situations or people that get you hyped up, agitated, or upset can trigger mood episodes....

Situations or people that get you hyped up, agitated, or upset can trigger mood episodes.

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Team up with your doctor and therapist

They can provide much more effective treatment if you make and keep regular appointments, consult them prior to making any medication o...

They can provide much more effective treatment if you make and keep regular appointments, consult them prior to making any medication or treatment changes, and are honest about what’s going on.

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Educate yourself

The more you and others around you learn about the disorder, the better equipped you’ll be to keep it under control....

The more you and others around you learn about the disorder, the better equipped you’ll be to keep it under control.

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Ask for help

Your friends, family members, and the people you work with probably want to help but don’t know what to do. Let them know what they c...

Your friends, family members, and the people you work with probably want to help but don’t know what to do. Let them know what they can do to help you (and when you need them to back off).

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Working life

It's important to take things slowly and avoid stressful situations. If you already have a job, you might want to find out if you can r...

It's important to take things slowly and avoid stressful situations. If you already have a job, you might want to find out if you can return on a part-time basis to start with. If you are a student, most colleges and universities will offer good support and advice.

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Day-to-day life

Routine is important, as well as good diet, enough sleep, exercise and enough vitamins, minerals and fatty acids....

Routine is important, as well as good diet, enough sleep, exercise and enough vitamins, minerals and fatty acids.

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Day centres

Day centres, day hospitals and drop-in centres can vary widely. Services may include therapy groups, counselling, information or advice...

Day centres, day hospitals and drop-in centres can vary widely. Services may include therapy groups, counselling, information or advice.

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Managing your own condition

Self-management involves finding out about bipolar disorder and developing the skills to recognise and control mood swings early, befor...

Self-management involves finding out about bipolar disorder and developing the skills to recognise and control mood swings early, before they become full blown.

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Turn to friends and family

Support for bipolar disorder starts at home. It’s important to have people you can count on to help you through rough times. Isolatio...

Support for bipolar disorder starts at home. It’s important to have people you can count on to help you through rough times. Isolation and loneliness can cause depression, so regular contact with supportive friends and family members is therapeutic in itself.

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Join a bipolar disorder support group

Spending time with people who know what you’re going through and can honestly say they’ve “been there” can be very therapeutic....

Spending time with people who know what you’re going through and can honestly say they’ve “been there” can be very therapeutic. You can also benefit from the shared experiences and advice of the group members. To find a support group in your area, see Resources and References below.

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Build new relationships

Isolation and loneliness make bipolar disorder worse. If you don’t have a support network you can count on, take steps to develop new...

Isolation and loneliness make bipolar disorder worse. If you don’t have a support network you can count on, take steps to develop new relationships. Try taking a class, joining a church or a civic group, volunteering, or attending events in your community.

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Build new relationships

Isolation and loneliness make bipolar disorder worse. If you don’t have a support network you can count on, take steps to develop new...

Isolation and loneliness make bipolar disorder worse. If you don’t have a support network you can count on, take steps to develop new relationships. Try taking a class, joining a church or a civic group, volunteering, or attending events in your community.

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Build structure into your life

Developing and sticking to a daily schedule can help stabilize the mood swings of bipolar disorder. Include set times for sleeping, eat...

Developing and sticking to a daily schedule can help stabilize the mood swings of bipolar disorder. Include set times for sleeping, eating, socializing, exercising, working, and relaxing. Try to maintain a regular pattern of activity, even through emotional ups and downs.

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Exercise regularly

Exercise has a beneficial impact on mood and may reduce the number of bipolar episodes you experience. Aerobic exercise is especially e...

Exercise has a beneficial impact on mood and may reduce the number of bipolar episodes you experience. Aerobic exercise is especially effective at treating depression. Try to incorporate at least 30 minutes of activity five times a week into your routine. Walking is a good choice for people of all fitness levels.

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Keep a strict sleep schedule

Getting too little sleep can trigger mania, so it’s important to get plenty of rest. For some people, losing even a few hours can cau...

Getting too little sleep can trigger mania, so it’s important to get plenty of rest. For some people, losing even a few hours can cause problems. However, too much sleep can also worsen your mood. The best advice is to maintain a normal sleep schedule, going to bed and waking up at around the same time each day.

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Learn how to relax

Relaxation techniques such as deep breathing, meditation, yoga, and guided imagery can be very effective at reducing stress and keeping...

Relaxation techniques such as deep breathing, meditation, yoga, and guided imagery can be very effective at reducing stress and keeping you on an even keel. Studies show that a daily relaxation practice of 30 minutes or more can improve your mood and keep depression at bay.

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Make leisure time a priority

Do things for no other reason than that it feels good to do them. Go to a funny movie, take a walk on the beach, listen to music, read ...

Do things for no other reason than that it feels good to do them. Go to a funny movie, take a walk on the beach, listen to music, read a good book, or talk to a friend. Doing things just because they are fun is no indulgence. Play is an emotional and mental health necessity.

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Appeal to your senses

Stay calm and energized by appealing to the five senses: sight, sound, touch, smell, and taste. Listen to music that lifts your mood, p...

Stay calm and energized by appealing to the five senses: sight, sound, touch, smell, and taste. Listen to music that lifts your mood, place flowers where you will see and smell them, massage your hands and feet, or sip a warm drink.

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Eat a healthy diet

There is an undeniable link between food and mood. For optimal mood, eat plenty of fresh fruits, vegetables, and whole grains and limit...

There is an undeniable link between food and mood. For optimal mood, eat plenty of fresh fruits, vegetables, and whole grains and limit your fat and sugar intake. Space your meals out through the day, so your blood sugar never dips too low. High-carbohydrate diets can cause mood crashes, so they should also be avoided. Other mood-busting foods include chocolate, caffeine, and processed foods.

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Get your omega-3s

Omega-3 fatty acids may decrease mood swings in bipolar disorder. Omega-3 is available as a nutritional supplement. You can also increa...

Omega-3 fatty acids may decrease mood swings in bipolar disorder. Omega-3 is available as a nutritional supplement. You can also increase your intake of omega-3 by eating cold-water fish such as salmon, halibut, and sardines, soybeans, flaxseeds, canola oil, pumpkin seeds, and walnuts.

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Avoid the drugs

61% of people with bipolar go on to develop a substance abuse disorder. Where possible, stay away from anything with addictive potentia...

61% of people with bipolar go on to develop a substance abuse disorder. Where possible, stay away from anything with addictive potential like hard drugs and alcohol.

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Beware side effects

educate yourself on the possible side effects of your medication. If these catch you unaware you may feel like the medication is actual...

educate yourself on the possible side effects of your medication. If these catch you unaware you may feel like the medication is actually making the situation worse and that abandoning them is the best course of action (hint: it isn’t).

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Combat weight gain

A lot of bipolar medications, like lithium and antipsychotics, can cause metabolic syndrome or weight gain in patients. This might happ...

A lot of bipolar medications, like lithium and antipsychotics, can cause metabolic syndrome or weight gain in patients. This might happen to you or it might not, but watch what you eat and make sure you get enough exercise (like you should be doing anyway!).

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Don’t give up

medication giving you nasty side effects? Feel like you’re not making any progress? Instead of giving up, make sure you have an open ...

medication giving you nasty side effects? Feel like you’re not making any progress? Instead of giving up, make sure you have an open dialogue with your doctor so that you can treat any problems and get closer to your ideal medication levels. Even if following their advice is causing you discomfort, make sure you speak to them about it rather than just abandoning your programme.

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Perspective

Bipolar disorder goes through cyclical patterns. In the low times, try to remember that it will improve and this is only temporary....

Bipolar disorder goes through cyclical patterns. In the low times, try to remember that it will improve and this is only temporary.

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Cravings

remember that these are natural but temporary. You can get through them and you can kick the habit. Ride out the wave rather than givin...

remember that these are natural but temporary. You can get through them and you can kick the habit. Ride out the wave rather than giving in to the craving.

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Hope

With good symptom management, it is possible to experience long periods of wellness. Believing that you can cope with your mood disorde...

With good symptom management, it is possible to experience long periods of wellness. Believing that you can cope with your mood disorder is both accurate and essential to recovery.

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Perspective

Depression and manic-depression often follow cyclical patterns. Although you may go through some painful times and it may be difficult ...

Depression and manic-depression often follow cyclical patterns. Although you may go through some painful times and it may be difficult to believe things will get better, it is important not to give up hope.

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Personal Responsability

It’s up to you to take action to keep your moods stabilized. This includes asking for help from others when you need it, taking your ...

It’s up to you to take action to keep your moods stabilized. This includes asking for help from others when you need it, taking your medication as prescribed and keeping appointments with your health care providers.

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Self-advocacy

Become an effective advocate for yourself so you can get the services and treatment you need, and make the life you want for yourself....

Become an effective advocate for yourself so you can get the services and treatment you need, and make the life you want for yourself.

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Education

Learn all you can about your illness. This allows you to make informed decisions about all aspects of your life and treatment....

Learn all you can about your illness. This allows you to make informed decisions about all aspects of your life and treatment.

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Support

Working toward wellness is up to you. However, support from others is essential to maintaining your stability and enhancing the quality...

Working toward wellness is up to you. However, support from others is essential to maintaining your stability and enhancing the quality of your life.

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Be Patient

Don’t expect an immediate and total cure. Have patience with the treatment process. It can take time to find the right program that w...

Don’t expect an immediate and total cure. Have patience with the treatment process. It can take time to find the right program that works for you.

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Communicate with your treatment provider

Keep the lines of communication open with your doctor or therapist. Your treatment program will change over time, so keep in close cont...

Keep the lines of communication open with your doctor or therapist. Your treatment program will change over time, so keep in close contact with your provider. Talk to your provider if your condition or needs change and be honest about your symptoms and any medication side effects.

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Be cautious when taking any medication

Certain prescription and over-the-counter medications can be problematic for people with bipolar disorder. Be especially careful with a...

Certain prescription and over-the-counter medications can be problematic for people with bipolar disorder. Be especially careful with antidepressant drugs, which can trigger mania. Other drugs that can cause mania include over-the-counter cold medicine, appetite suppressants, caffeine, corticosteroids, and thyroid medication.

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