By Margarita Tartakovsky, M.S.
People
with bipolar disorder can face many challenges — from
the illness’s fluctuating feelings to its destructive effects on relationships.
Below, two experts reveal some of the biggest obstacles and offer strategies to
overcome them.
Challenge: Uncontrollability
“Bipolar disorder can feel
uncontrollable,”
according to Sheri L. Johnson, Ph.D., professor of psychology at the University
of California-Berkeley and director of the Cal Mania (CALM) Program. Symptoms, such as mood changes, can seem to appear suddenly and
without provocation. And they can diminish daily functioning and ruin
relationships, said Sheri Van Dijk, MSW, a psychotherapist and author
of The DBT Skills Workbook for Bipolar
Disorder.
Strategies: While bipolar disorder can seem
unpredictable, there are often patterns and triggers you can watch out for. And
even if you can’t prevent symptoms, you can minimize and manage them.
One
way to monitor changes is to keep a mood chart, Van Dijk said. Depending on
which chart you use, you can record everything from your mood to the number of
hours you slept, your anxiety level, medication
compliance and menstrual cycle, she said. (This is a good
chart, she said.) For instance, you can anticipate a potential depressive episode if you see that your mood has
been progressively sinking in the last few days, Van Dijk said.
Practicing
healthy habits is an effective way to lessen the hold emotions have on you.
Make it a priority to get enough sleep, going to bed at the same time and waking
up at the same time, Van Dijk said. Create a calm bedtime routine, avoid
substances such as alcohol – which disrupts sleep – and don’t exercise in the
evenings, said Johnson, also co-author of Bipolar Disorder: A Guide for the
Newly Diagnosed.
Sleep
deprivation can trigger mania, and “it makes you more susceptible to being
controlled by your emotions, such as irritability,” Van Dijk said. On the other
hand, sleeping too much can cause lethargy and also reduce your ability to
manage emotions, she said.
Exercise
helps to reduce depressive symptoms. Eliminating caffeine can reduce
irritability and anxiety and improve sleep, Van Dijk said. She suggested
cutting out caffeine for two weeks and paying attention to any changes. Some
people also find that certain foods exacerbate their mood swings. You can check
by cutting out specific foods from your diet, and watching the results, she
said.
You
also can use a variety of strategies to stave off the negative consequences
from your symptoms. For instance, if impulsive spending is a problem, gain
control by having a low limit on your credit cards, Johnson said. When you’re
experiencing early signs of mania, have someone else hold onto your checks and
cards, Johnson said. If you do overspend, return your purchases, she said. You
can even ask a friend to go with you, she added.
Challenge: Medication
“There
is no ‘one size fits all’ medication that helps everyone with bipolar
disorder,” Johnson said. Lithium is typically the first line of treatment. But
for some people the side effects are especially troublesome, she said. Finding
the right medication (or combination of medications) can seem
like a daunting process.
Strategies: Learn
as much as you can about mood-stabilizing medications, Johnson said, including
their potential side effects. “Find a doctor who will work with you to make
adjustments based on your experiences with the different medications,” she
said. Expect that it might take several tries to figure out the best
medications for you.
Many
of the side effects dissipate after the first two weeks, Johnson said. Changing
the dose schedule helps to minimize side effects. For instance, if you feel
groggy, your doctor might suggest taking your medication in the evening, she
said.
Support
groups are another valuable tool, Johnson said. (She suggested looking at the Depression and Bipolar Support
Alliance website for a group.) For instance, individuals in these
groups are usually familiar with compassionate doctors in the area, she said.
Challenge: Relationships
Bipolar disorder is hard on
relationships. The very symptoms – swinging moods, risky behaviors – often
leave loved ones feeling confused, exhausted and like they’re walking on
eggshells, Van Dijk said.
She also sees loved ones have
difficulty distinguishing between the illness and the person. They might
invalidate the person’s feelings and either blame everything on the illness or
believe the person is making conscious choices when it is the illness.
Strategies: Bipolar disorder is
difficult to understand, Van Dijk said. “Different affective episodes, [such
as] depression versus
hypomania, result in different symptoms, and one episode of depression or
hypomania can be different from the next within the same person,” she said.
So it’s incredibly important
for loved ones to get educated about the illness and how it functions.
Individual therapy, family therapy and support groups can help. Refer loved
ones to self-help resources and biographies
or memoirs of people with bipolar disorder, Johnson said.
Getting a handle on your
emotions also improves relationships, she said. Working on assertiveness is
key, too, she said. Individuals with bipolar disorder tend to have a tough time
being assertive. Therapy is a good place to learn assertiveness skills. But if
you’d like to practice on your own, Van Dijk suggested using “I statements”: “
I feel _____ when you ______.” She gave the following example: “I feel scared
and hurt when you threaten to leave me.”
Challenge: Anxiety
According
to Johnson, about two-thirds of people with bipolar disorder also have a
diagnosable anxiety disorder.
Strategies: Johnson
stressed the importance of using relaxation techniques and not using avoidance
behaviors. As Van Dijk explained, “the more you avoid things because of your
anxiety, the more your anxiety will actually increase, because you never allow
your brain to learn that there’s nothing to be anxious about.”
Psychotherapy is tremendously helpful for
managing bipolar disorder and the above challenges. If you’ve been prescribed
medication, never stop taking it abruptly – this boosts the risk for relapse –
and communicate regularly with your doctor.
http://psychcentral.com/lib/4-of-the-biggest-barriers-in-bipolar-disorder/00013185
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