Learning to live with a long-term illness is a major challenge for people with Bipolar Disorder and the people who care about them.

Coping strategies

Here are some strategies recommended to help cope with Bipolar Disorder:

• Be educated about recognising the early signs of mania or depression (see early signs of relapse and recognising Bipolar Disorder)
• Encourage trusted family and friends to be able to identify early signs
• Plan medication usage and treatment with your health professional
• Focus on achieving goals, not on the illness itself. Keeping physically well can help. More on this can be found at www.mindbodylife.com.au
• Keep a mood diary to help keep track of progress and hiccups along the way
• Surround yourself with supportive people

Common triggers for depressive episodes

Common triggers for depressive episodes include feeling anxious, hurt or stressed in the face of interpersonal situations and stressful life events. Possible early warning signs are feeling tearful, moody, withdrawn, snappy, slowed down, negative, stubborn, pessimistic, hopeless or excessively self-doubting.

Coping strategies can include the following¹:

• Set a plan of graded activities for the day, including tasks that take some effort and others that are pleasurable
• Talk to someone about how you are feeling
• Distract yourself from negative thoughts, for example by listening to relaxing music
• Try self-soothing activities like having a bath
• Recognise unrealistic thoughts and evaluate if things are worth worrying about, for example how important will it seem in a year's time?
• Maintain a routine as much as possible
• Exercise regularly
• Try other mind-body therapies such as meditation, yoga or Tai Chi
• Avoid making important decisions about your life when you are unwell
• If your mood persists or worsens, see a doctor or health professional, particularly if you are becoming hopeless or considering plans for harming yourself or others

Common triggers for hypomania/mania episodes

Common triggers for hypomanic or manic episodes are changes to everyday rhythms such as sleep and eating, and stressful life events. Possible early warning signs include destructive or impulsive behaviour after being sleepless or irritable, looking haggard, speaking in a caustic manner, telephoning friends indiscriminately regardless of the time, stopping medications, and impulsive, self-destructive threats and gestures.

Strategies for managing early warning signs include the following²:

• Establish a regular routine for eating and sleeping
• Spend nights in your bedroom even if you are not sleeping - lie down and rest as much as you can
• Prioritise and reduce the number of tasks you are involved in
• Modify excessive behaviour - slow down
• Engage in calming activities and be aware of how you are thinking, feeling and behaving
• Carefully follow through the consequences of your actions - consider the costs and benefits
• Delay impulsive actions - if it is still a good idea in a few days time, it might really be a good idea
• Spend time on your own to reduce stimulation, for example by avoiding crowds, busy shops, intense movies and parties
• Find a quiet, restful place to spend your time
• Keep a diary of your moods and reactions
• Reframe your overly inflated thoughts as symptoms
• Recognise if you are getting into destructive situations
• Talk to someone you can trust
• Avoid drinking tea, coffee, cola or other drinks that contain caffeine
• Avoid alcohol, marihuana or other drugs
• See a doctor to review your medications and current state

Support groups

Support groups are available for people with Bipolar Disorder and for carers. These can be very helpful. Support groups can also assist those individuals who do not have close friends or family as part of their social support network. They have been found to positively influence education and awareness of the illness, the interpersonal challenges and the treatments. They can also improve communication with GP's. For more on this see Support Groups and the lived experience

Supporter Resource Centre

There is a supporter resource centre in each state. These can help with information, referrals, support and resources on a range of topics including carer support groups, home help, financial entitlements, support services and arranging breaks. They can be reached by phoning 1800 242 636 (freecall).