Getting things done with a bipolar disorder diagnosis requires strategy, discipline, and creativity.
As you would expect, mood episodes can seriously interfere with your concentration, energy levels, and quality of life. Doing your best to prioritize your health and maintain a stable mood are some of the best ways to take care of yourself. And many of the strategies that help you achieve this can also make you feel more in control and productive. The most crucial factor in boosting my productivity (and, more importantly, staying healthy) has been establishing a routine and sticking to it. Managing the anxiety associated with bipolar is best approached by limiting the number of decisions I make daily. Having a repetitive work structure is one way of doing that. Maintaining a set sleep pattern to the best of my ability has been essential for keeping my mood stable. This is much easier when you stick to your routine, including setting work and screen time limits. Remember to make a routine that works for you. For example, it might be that the “normal” 9-to-5 just doesn’t allow you to be maximally productive. If this is the case, be open with your boss about it. During the pandemic, I learned how important it is to be realistic about what I demand. For many of us, a significant part of bipolar disorder is managing our ambition in manic phases and trying to square this with the total lack of motivation we feel when depressed. Unfortunately, obsessively tracking my productivity only made this worse. So, here’s a strategy I’ve developed that you may find helpful, even when there is not a global pandemic raging around you: Stop feeling guilty or fearful of what will happen if you don’t complete everything you want in a given day. I realize it’s not easy to “stop” feeling an emotion, so to start, focus on grounding your fears in reality. Try this exercise: Ask yourself, “What’s the worst that will happen if I don’t complete this assignment? What’s the best thing that will happen if I do?” Another way I’ve managed my anxiety around being productive is to make sure I take the time to feel good about the work I have completed. But, again, It can be a problem for those of us with bipolar because in manic phases — when we get a lot done — we rarely take time to give ourselves credit before moving on to the next thing. Give yourself permission to pause and celebrate when you accomplish something. For example, take yourself out to dinner at a restaurant you like, splurge on something you’ve always wanted (just make sure you can afford it), set aside money for a vacation you’ve wanted to take, etc. Finally, here’s the oldest piece of advice for managing bipolar – ask for help when you need it. It might be more challenging to connect with friends and family during lockdowns, but it’s more important than ever that you try. You might not always recognize when you’re at risk of slipping into a mood episode. Or you may need someone to point out that you’re in a situation where it’s best to focus directly on your mental health instead of how much you’re getting done.
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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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