5 Lifestyle Changes That Help With Bipolar Stability
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Quick Overview
Small but consistent lifestyle choices can strongly support bipolar stability.
Medication and therapy are the main treatments for bipolar disorder.
However, prioritizing sleep, keeping a steady routine, moving your body every day (exercising), and creating predictable daily rhythms can help reduce mood episodes.
Finding out you have bipolar disorder can be a lot to deal with. It means living with challenges that others don’t face. When I first received my bipolar diagnosis, it felt like the floor had dropped out from under me. Even with my background as a therapist, knowing the clinical definition didn't make the reality any less daunting. The good news is that there’s a lot that you can do to manage bipolar disorder symptoms.
Mood stabilizer medications and counseling for bipolar disorder are my main treatments. But, there are a lot of lifestyle changes that really do work (the science says so, too).
Here are some changes that I have made.
Best Lifestyle Changes for Bipolar
Here are some lifestyle changes that I have made to help manage symptoms.
#1 Be Mindful With Alcohol Use
Personally, I drink very occasionally, but I'm very mindful of how alcohol affects me. I've learned that even small amounts can disrupt my sleep, and poor sleep can cause my mood to become less stable.
Cannabis also deserves caution. Research suggests that cannabis use may increase the risk of mood episodes and psychosis in some people with bipolar disorder. For that reason, it's important to discuss any substance use with your treatment team.
If you choose to drink alcohol, talk with your doctor first. Alcohol can interact with many bipolar medications, and what is safe for one person may not be safe for another.
#2 Have a Consistent Daily Routine
Maintaining a stable daily routine is very important for people with bipolar. Research has found that disruptions to daily rhythms, such as changes in sleep schedules, work schedules, meal times, and social activities, can potentially increase the risk of mood episodes in people with bipolar disorder. Scientists believe these disruptions in routine can interfere with the body's circadian rhythm, the internal 24-hour clock that helps regulate sleep and mood.
In addiiton, having a routine can:
Minimize stress and anxiety, which can be common in bipolar disorder. High levels of anxiety can make it that much harder to maintain good mental health.
Make it easier to maintain habits that help you avoid mood episodes. For instance, it can help you sleep better.
Make it easier to remember to take bipolar medications.
#3 Create a Calm Bedtime Routine
Sleep is so important when you have bipolar disorder. Research has shown that when your sleep is thrown off, it can lead to manic and depressive episodes. The right bedtime routine can help you sleep better. It helps align your circadian rhythm (24-hour clock).
Your evening routine can include things like:
Bedtime yoga or meditation.
A warm cup of decaf tea.
Reading a relaxing book.
I use a Hatch alarm clock as part of my evening routine. I set it to a soft amber or candlelight hue and pair it with one of the calming soundscapes while I read or unwind. It's become a core part of my bedtime routine and one of the signals that tells my brain the day is over and it's time to start preparing for sleep.
A dark sleep environment is also important for sleep. It supports your body's natural production of melatonin, a hormone involved in sleep. So, right before bed, I slip on a satin eye mask to block light.
See all of my bedtime routine essentials.
#4 Move Your Body
The more regularly you exercise when you have bipolar disorder, the better you might feel. Exercising causes a release of endorphins, which are “feel-good” chemicals in the brain. This can make you feel better, which can help you cope with bipolar depression.
Studies support this, showing that exercise reduces depressive episodes and improves functioning in people with bipolar disorder. Exercise can also help reduce the risk of weight gain associated with antipsychotic medications.
Choose a physical activity for mental health that you will stick with—whether that be pickleball, pilates, dancing, yoga, or hiking —for about 20-30 minutes every day of the week. What if you are feeling fatigued and lethargic? If every day feels like too much, aim for 5 days a week. Do what is within reach for you.
#5 Interact With Nature
Spending time in nature can be so helpful for people with bipolar disorder. It gives you the chance to reconnect with your inner self as well as the natural world.
Numerous studies have shown that spending time outdoors improves mental wellbeing. Natural settings and green spaces are very calming and can help ease anxiety. Spending time outdoors also benefits sleep, something very helpful for bipolar 1 and bioplar 2 episodes.
There are many different ways to experience nature. You can go for a slow walk in the woods, or you can also try nature journaling, which means reflecting on your surroundings and how you feel in the outdoors.
Some Final Bipolar Disorder Stability Tips
These small changes can make a big difference. It might feel overwhelming to try all of the above things at once, so start with one healthy lifestyle change habit and see how it impacts your well-being. You can then build from there. Most importantly, be patient with yourself as you make these changes.
Frequently Asked Questions
Here are some FAQs about lifestyle changes and bipolar disorder.
What are lifestyle interventions for bipolar disorder?
Some lifestyle interventions for bipolar disorder include following a consistent daily schedule, having a solid bedtime routine, and exercising regularly, outdoors, if possible.
Can bipolar disorder be managed naturally?
There is no natural cure for bipolar disorder, but there are many lifestyle changes that can help improve mood stability with bipolar disorder. These can help improve day-to-day functioning for people living with bipolar.
What should people with bipolar disorder avoid?
While everyone is different, some things that can make bipolar worse include alcohol use, drugs, shift work, and inconsistent daily routines.
