Even in the best of times, we have felt anxious at some point. But people with bipolar disorder and anxiety may have a significantly harder time, especially during the COVID pandemic and even more so in countries such as Lebanon with economic and monetary collapse. Anxiety is an all-too-common occurrence as we collectively worry about the future, our livelihoods, our health, and the health of our loved ones. And although anxiety can be on a spectrum from feeling anxious to have a diagnosable disorder, either can trigger mood episodes, such as mania and depression, in people with bipolar disorder.
Bipolar depression and anxiety bring out the worst in each other, making things very difficult if you deal with both conditions. These two co-occurring disorders create undesirable effects that interfere with life, such as:
Some days are more complicated than others, but you can try to manage anxiety so your emotions don’t become overwhelming. Ultimately, some of the strategies shared in this blog post won’t eliminate your stress, but they can make anxiety easier to handle when you have bipolar disorder. At least, they’ve helped in my daily struggle with anxiety. #1 Do your best to follow a routine. People diagnosed with bipolar disorder and anxiety will benefit from routine structure. You can create a reassuring system by reducing the multitude of decision points in a day. Designate specific times to eat, sleep, exercise, and relax. Keeping to a routine allows you to feel more in control at a time when control is generally lacking. It also makes it easier to maintain habits that help you avoid mood episodes. One of the most critical routines is to go to sleep and wake up at the same time every day. Healthy sleeping habits defy manic episodes. #2 Schedule 15 minutes a day to write down your worries. Spend 15 minutes everyday journaling. Write down your worry statements and everything that induces anxiety. The more you do this, the better you get at redirecting your mind from that spiral of anxious thoughts. Bonus: Write down 3 things you are grateful for to remember all the good stuff in your life. #3 Challenge anxious thoughts with facts. This one can be tough, but it really helps to challenge yourself. Try looking for proof that a particular outcome you’re worried about will actually occur. It’s easy to spiral and think you suck, might lose your job, and won’t ever find another job because you’re not employable. That’s catastrophizing. Stop and ask yourself if you have proof to support those thoughts. Has your boss said that you’re doing a lousy job? Ask yourself if these thoughts are helpful. Ask your boss for feedback. Challenge yourself. #4 Find a mentally consuming distraction. It is very easy to get distracted when you’re anxious. Imagine reading about the catastrophic monetary rate in the black market this morning, and you start worrying that you’ll face difficulties. You might start thinking that your entire family will suffer from this. From there, you embrace the problems of the whole nation in your tiny head. Catastrophizing, the process of thinking about the worst possible outcome, can only introduce more stressful scenarios. Instead, try distracting yourself with a task that requires some focus. Inject yourself with some mindfulness, even just playing a video game. Mindfulness isn’t just sitting calmly. You can be mindful while reading a book, taking a shower, or painting your nails. #5 Share your cope-ahead plan with someone in your inner circle. Create a plan outlining what you’ll do in case of relapse. Share it with your friends and loved ones so they can remind you of your strategies when you need them. Be concrete about what you want them to do when you ask for help. If you know that sleeping less triggers your manic episodes, then you might ask this person to encourage you to contact your therapist when this happens. #6 Limit your alcohol consumption. I suck at this one. I drink to dull my worries, but alcohol can directly trigger bipolar episodes. I tried to avoid keeping alcohol in the house, but I ended up ordering from my favorite bartenders. Admittedly, I don’t drink too much, but I do drink every day. My therapist says it’s OK to have some coping strategy during these extraordinary times and not to judge my mental health based on these. #7 Know when to ask for help. In February, my therapist took a break to work on her thesis. During this time, my country was under a severe 24h lockdown. The lack of sunlight exposure, combined with the lack of social interaction, in addition to the high demand and pressure of my remote job, triggered my anxiety in all different kinds of ways. I tried all of the above strategies to alleviate the symptoms to no avail. One evening, I desperately wrote to my therapist, asking for her advice and support. Ultimately, the help of the people surrounding me keeps me going and grounds me. Thankful for so many that will recognize themselves in this message.
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AuthorI was born in 1986 in Lebanon. I'm still trying to find my passion in life and in the meantime I'm learning to navigate my bipolarity and redefining stability. Archives
February 2024
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