Check out the following suggestions that could help decrease the severity of your bipolar symptoms:
1. Do some research on Omega-3 fish oil and talk to your doctor about taking this supplement regularly. Ask them if it could help manage your symptoms including depression and mania. My psychiatrist recommended that I take this supplement to help with brain health (in case if you did not know I have bipolar 1). Research has found links between inflammation in the brain and mood instability. Omega- 3 can help reduce inflammation in the brain. In a study published by Gabriel at el (2023) it was found that when folic acid was also taken by individuals with bipolar disorder, it too helped improve symptoms. In a study including 481 bipolar patients and 760 controls found that folate levels in the individuals with bipolar disorder were much lower than the controls (Hsieh at el, 2019).
2. Begin to process your bipolar trauma with a therapist. Not everyone realizes but there is trauma associated with having bipolar disorder. Going through rapid cycling and intense mood fluctuations can throw your nervous system into overdrive for weeks or sometimes even months. Getting hospitalized due to having acute mania or for some individuals getting arrested in public for manic behavior are both intense situations that can make you feel terror and helplessness. For those of you with bipolar 1 and have experienced psychosis, integrating your hallucinations, out of body experiences, breaking out of delusions, and grounding yourself can be nearly impossible to do without the help of a professional. Processing trauma takes work but you will thank yourself for dedicating yourself to healing so you can move towards stability.
3. Create an environment for yourself where you can be stress free. Change the lighting in your bedroom so it is softer and more inviting. Buy a diffuser and put essential oils in it that make you feel relaxed and grounded. Take baths to relax your muscles and pour a bag of Epsom salt in it to draw out the toxins in your body. If you are feeling depressed ask your partner or friend to help give your safe space a face lift so it can promote relaxation and healing.
4. Exercise regularly and practice mindful movement to decrease the severity of your mood swings. I don’t care if you work out once a week or everyday – set up a routine for yourself so no matter what you do take the time to work out. Endorphins, dopamine, noradrenaline, and serotonin are all released in your body when you exercise. These helps reduce stress, kill pain, help regulate your mood, help you feel better, and overall increase your well-being and health. My tip is to find a type of exercise you like so you are more inclined to do it. Any exercise is better than no exercise at all. My favorite type of exercise is yoga and cardio. Both involve very deep breathing which helps me let go of built up emotions stored in my body. My favorite pose in yoga is pigeon pose, which is a huge stretch for the hips. Humans store heavy emotions and burdens in the hips so it feels incredible to stretch them out and release those burdens in a safe, controlled environment (yoga). If you want to stretch with me in a therapy session – I provide a yoga mat and assistance to help you release trauma stored in the body during in person therapy sessions. I am trained in Trauma Recovery Yoga and can help you with this process.
Start out by implementing one of these four tips and see if it helps. Even if your life improves by 10%, it is worth it to feel better. Struggling with bipolar disorder? Book an in person session with me or online session with me today for professional mental health therapy or yoga therapy.
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