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What effective self management tips do you know for non-medicated bi-polar sufferers?
I have BiPolar II and am coming off medication and trying self management. Looking for simple but effective routine-change style things to do to better manage it where possible.
I’ve successfully been off meds now, since June 2006. I have small swings, not very often tho, but I’m able to control them. They normally happen because I’ve had too much coffee, stayed up too late etc, and being a mother I need to be responsible etc, so I’m quick to get on top of things. I will take meds if I need to, I just prefer not too, and have MANY valid reasons. Anyway, how I’ve made it so far:
* Routine, routine, routine. I have a diary for times, acitvites, appointments, and countless lists.
* Exercise. I find that is essential for me, to find my ‘center’
* Diet. Sugary food, junk food is baaaaaad for my moods. It’s really amazing how much diet has an effect on me, so I aim for low gi foods, and small meals often. Also helped me with my weight loss, so double bonus!
* Coffeee… keep to a minimum. And not after 3pm ish.
* Sleep! At the appropriate times.
* And if I’m feeling stressed I dont put extra pressure on myself. I am kinder to myself now. I try to adopt a more of a attitude as in “My all, or my best at the time” rather than the frustrating and often dissapointing mantra “All or nothing!” I used to live by.
* Talking. Shrinks, psychologists, good friends, anyone! I made great strides since I started seeing a psychologist. Talking and setting goals, not letting things build up and validating my feelings, and just generally working thru the million issues I have, has worked wonders.
I think thats it…. it’s hard going med free as EVERYONE, almost, thinks it’s a bad idea, but I have a few professionals, and all my friends and family who support me, and are amazed how well I’m doing. I would never recommend someone to do it, as some people really do go off their nut, but just find some one that does understand, and is willing to help, and respect the fact that meds are not the only treatment for bipolar. Sometimes tho, and for some periods in life, they’re are needed.
I’ve just resigned myself that I have this problem, and I will fight it, but if I need help and strength (meds) I will take them.
Just be careful please, and this doesnt work for everyone. Good luck!
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