Feeling overwhelmed by stress and anxiety? There are some practical strategies to find relief in your daily life.
Stress is a common trigger for bipolar mood episodes. Stress becomes problematic when it becomes chronic, sustained over extended periods without relief, or acutely overwhelming at a specific time. This sustained stress can complicate life and aggravate bipolar symptoms, possibly even inciting a mood episode. To manage stress more effectively with bipolar disorder, I use specific techniques that have worked for me. #1 Melt The Stress Away With A Hot Shower. A hot shower or bath will relieve tension and soothe tight, tired muscles, like your neck and shoulders, when you’re stressed. Showers are very beneficial, allowing your mind to wander. When your body relaxes, your mind will be more open and creative. You may come up with solutions (after all, the best ideas come in the shower) to your workday stress, or at the very least, focus on something more positive about your day. #2 Change Into Comfy Clothes. One of the first things you can do when you come home after a stressful day is to change into comfy clothes. Unfortunately, distinguishing between work clothes and home clothes can also set boundaries between work and home lives. When we change out of our work clothes, we leave behind our day and the stresses that stem from work for the rest of the day. #3 Cook (Or Order) A Healthy Meal. One of the other things I do to relieve stress with bipolar disorder is to eat healthier. I know I crave junk food, which is unsuitable for my mind or mood. So I recommend eating foods that are going to be sustaining and healthy. It means cutting back on junk food, processed food, and sugar. I’ve found that it does help to manage overall stress. #4 Remind Yourself To Breathe. Take a deep breath. Hold it. Now let it out … slowly. Try counting to 10 as you let out your breath. Feel the tension and stress flowing out of you with your breath. Repeat 3-10 times, as necessary. #5 Escape In A Good Book. Reading is an excellent escape for me and allows me to unwind and forget my problems. Whether reading a nonfiction book on management or psychology or a novel, reading can temporarily transport me to another world, allowing me to become more empathetic. #6 Do Something Relaxing. Sometimes we forget to take a step back and relax. It doesn’t need to be elaborate: take a luxurious and long bath or get lost in an uncomplicated and peaceful activity, such as coloring, listening to soothing music, or watching a comedy special. The point is to do something that is a treat, maybe out of the ordinary, but does not provide much mental stimulation. Allow yourself some much-deserved rest. #7 Let It All Out. Something else that works well for me is journaling. It helps me to get my thoughts down on paper and see everything that has been going on. I frequently read old journal entries to notice patterns and see events that have been going on in my life that might be stressful, so I can acknowledge those and deal with them more effectively. #8 Asking For Help. If you need help, ask for it from a mental health professional, a doctor, or a family member. Ask for as much help as you need. It helps to subdue our stress levels, and it is one of the best things we can do, but sometimes we don’t. #9 Prepare For A Good Night’s Sleep. Another way to manage stress with bipolar disorder is to get adequate sleep, which helps me feel refreshed and ready to take on the day. It also helps me manage stress in my daily life much better than I usually would without the proper amount of shut-eye. You’ve got this! If that beach vacay — or even a staycay — isn’t on the hook right now or soon, you can still find stress relief in just a few minutes whenever you need it. Living in a perpetual state of stress isn’t sustainable. So be sure to schedule more prolonged respites too, when you can. Snag 30 minutes to read a good book or grab brunch with your BFFs, whatever gets you to the right level of chill.
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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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