How To Calm A Bipolar Mind
Bipolar disorder is a mental health condition that causes shifts in mood, energy, and activity levels. Someone with bipolar disorder can go through periods of high energy, called mania, and periods of low energy, called depression. Living with this disorder can often feel like you are being pulled in two different directions. Learning how to calm the mind during these moments can help you feel more in control. While there isn’t a single fix, there are strategies to help steady your emotions, help bring balance, and handle intense emotions, both high and low.
Practice Mindfulness and Grounding
A great way to help calm your mind and steady yourself is through mindfulness and grounding. Practicing techniques like slow breathing, meditation, or even journaling your thoughts and emotions can help you notice and understand your emotions and triggers. Grounding techniques like engaging with your sense of touch can help soothe you and bring you back to the present moment. For example, holding something cold like an ice cube or squeezing a stress ball. Or noticing five things you can see around you to help bring you back from spiraling thoughts. These practices can help to create a pause and ease racing energy.
Build Structure and Routine
People with bipolar disorder are sensitive to change and unpredictability. Creating a stable routine can help to give your day more structure and reliability. Consistent sleep, meals, and planned activities will help lessen extreme emotional swings. Even small things, like writing in your journal before bed or writing down your schedule for the day, can make all the difference.
Lean On A Support System
Surrounding yourself with friends and family can help you stabilize yourself during moments of emotional shifts. Having people you can openly talk to in these hard moments is very important. They can give you quiet support, offer distractions, and provide encouragement when going through highs and lows. Professional guidance also plays a crucial role. Therapists, psychiatrists, or other mental health professionals help you create coping strategies and offer a safe space to share your struggles.
Treatment Options That Help
Managing bipolar disorder requires professional care. While there are things you can do to help cope with your emotions, treatment plans are almost always needed to help stabilize your mood.
Medicine is often the foundation. Doctors will prescribe mood stabilizers such as lithium, which has been used to prevent manic and depressive episodes. They also could prescribe antidepressants or antipsychotics to manage symptoms and support long-term balance.
Therapy adds another level of support. Cognitive Behavioral Therapy (CBT), interpersonal and social rhythm therapy, and family-focused therapy are all common therapies used in treating bipolar disorder. It helps to strengthen coping skills, improve routines, and involve loved ones in the process.
Lifestyle Management is just as important as any other treatment. Making sure you get good sleep, exercise, and a daily structure will help reduce stress and the risk of mood swings. It’s also important to learn how to channel your energy in safe ways. These are some ideas that many find useful:
- Walking, yoga, or stretching to release tension
- Creative outlets like writing, cooking, or listening to music
- Working on small projects like organizing, painting, or gardening
Along with these approaches, there are more emerging treatments if traditional treatments don’t provide enough relief. Transcranial Magnetic Stimulation (TMS) and Spravato (esketamine) are both FDA-approved for treatment-resistant depression and are being studied for bipolar depression. While they aren’t the first considered treatments, if you are still struggling to manage your symptoms on medication, it is worth discussing with a provider.
Finding Balance
Calming a bipolar mind does not mean achieving perfection. It’s all about understanding how to use the tools you’ve learned to ride the waves and soften extreme emotions when needed. Making lifestyle changes, creating routines, and seeking support from professionals will help you manage your bipolar disorder and make progress over time.
If you’re dealing with bipolar disorder, know that help is out there. At MDDCare, you can see what treatment options exist near you and connect with clinics that offer evidence-based treatments, including TMS and Spravato. Finding the right mix of treatment, structure, and support is what will allow you to maintain a balanced and calmer mind over time.