[Description: List of management options for bipolar that expand beyond “medication & more sleep”.]
- Community mental health centers. Besides those which are explicitly centered around mental health, I would also look into other community health centers. For instance, some LGBTQ centers offer sliding-scale-priced counselling.
- Prodrome tracking. “Prodrome” = the warning signs or first symptoms of a mood episode starting. You can make lists of the warning signs you’ve experienced (or usually experience) for manic episodes, depressive episodes, mixed states, self-harm or substance abuse relapses, paranoid thoughts, etc – and then can start doing preventive actions earlier, rather than when something has already become an episode. For instance, one of my warning signs for mania is taking long walks in the afternoons and evenings, so when I notice myself having urges to do (or doing) that, I start doing things like reducing stimulation and making sure I’m sleeping and eating regularly.
- Mood tracking. You can do this on paper, on computer programs or documents, or on phone apps. I use iMood journal, which is a $1.99 iPhone app that involves rating your mood on a self-constructed scale from 1 to 10. I find that mood tracking works best when combined with a) recording what you’re doing and feeling each day (like journaling) and b) prodrome tracking. This helps you pick up patterns and potential triggers for mood episodes. For instance, a major mood trigger for me is any sort of travel, and mood tracking helped me notice that.
- In-person, free support groups. depending on where you are (rural/urban, country, transportation ability, etc), this will vary widely. and in my experience in the U.S. they tend to be extremely white. [from here on this is all US/UK groups:] there are generalized mental health support groups, groups like Depression and Bipolar Support Alliance, or those run by the National Alliance on Mental Illness. If dealing with substance abuse (as many bipolar people do, and which can worsen bipolar), groups like Alcoholics Anonymous and Narcotics Anonymous might be helpful. If dealing with psychosis (either as part of mania or separately), groups like the Hearing Voices Network might be helpful. I personally have found that the most helpful groups for me are ones based in Buddhist teachings. different people will find very different things to be helpful or harmful.
- Workbooks for CBT (cognitive behavioral therapy) and DBT (dialectical behavior therapy) can be checked out from libraries, found online, or bought online for $10-$30. I’ve done a CBT workbook called Mind Over Mood (http://www.mindovermood.com/), who also have an amazon page of other cbt books http://www.mindovermood.com/other-books.html. I’ve also independently used an official DBT workbook called the “DBT Skills Training Handouts and Worksheets” that is used in DBT groups. It is, genuinely. the best $30 i’ve ever invested.
- If you’re more of a theory person and can currently read at a college-ish level, then reading medical or psychiatric works that have formed the workbooks can be helpful.
- Getting disability accommodations at work and/or school to try to be able to better accommodate your own needs can be helpful. The accommodations available will depend on how much you’re willing to out yourself, the resources your school and/or work provide, the laws in your country or area around disability, etc. But being able to request extensions on schoolwork, leave work for 20 minutes to try to help calm down panic attacks or thoughts that are starting to race, and similar allowances, can be very helpful for many people, and have been for me. Different accommodations programs might require medical records, but different things meet those standards (for instance, my college accepts notes from its own counselors.) Alternately, getting on disability assistance when/if you are unable to work — though I have never done that, and don’t have any resources. (Comments section is open if you have any! I would love to add them here.)
- If you want to access therapy sessions and are not sure where to start, Gruntled and Hinged has a series of posts on how to do so here: https://gruntledandhinged.com/2014/05/12/the-s-guide-to-getting-a-therapist-masterpost/
- Supplements can help some people.
- I find more studies on depression than bipolar, but omega-3 supplements, vitamin D supplements, B-complex vitamins, and turmeric/piperine are all things I’ve seen linked to helping depression, sometimes explicitly to bipolarand/or atypical (oversleeping-overeating-etc) depressions. You don’t need a prescription for these. (I’ll save a literature review for another post…)
- Looking into interpersonal & social rhythm therapy (IPSRT). IPSRT consists of learning or figuring out different ways to help standardize your sleeping times, waking times, eating times, and exercising times, can be very helpful in regulating mood disorders.
- Basic website here: https://www.ipsrt.org/background.
- There’s a free clinician-targeted course you can take at http://www.ipsrt.org/training — you have to register and say you’re a care provider, but you don’t have to validate that. It has worksheets and info sheets!
Various other resources:
bipolarUK faq page: https://www.bipolaruk.org/Pages/FAQs/Category/i-have-a-diagnosis-of-bipolar – has mood scale & mood diary pdfs that can be used to track mood; has links to phone/in-person/email programs to help you talk to people who might understand. UK-based.
If you have psychotic symptoms, e.g. hearing voices, then Intervoice Online – http://www.intervoiceonline.org/ – as well as its “child sites” Hearing Voices Network usa http://www.hearingvoicesusa.org/ – and Hearing Voices Network UK – http://www.hearing-voices.org/hearing-voices-groups/find-a-group/
A dialectical behavior therapy skills handbook (NOT the official one) is available here: https://docs.google.com/file/d/1cyanUui4ZlpL0suxvBoGhgsBQwM5aAsHXKl4U2vdQ7eRPMqcwe-jPuTxqgl2/edit?pli=1