Avert Depression

When it comes to managing the mood swings of bipolar disorder, spotting early warning signs and recognizing triggers are vitally important. Reversing a mood episode that has already set in can prove particularly challenging; taking preventive measures in advance, though, can help to mitigate the severity of symptoms and shorten their duration.

Awareness of the subtle symptom shifts that precede a full-blown manic, hypomanic, mixed, or depressive episode provides an opportunity to restore balance. When bphope video blogger Gabe Howard feels that bipolar depression is looming, he takes steps to curtail the downswing. Here are other strategies that readers also suggest.

#1 Set Realistic Expectations

The varying energy levels of bipolar mood swings can feel like an internal form of whiplash—from the soaring heights and enthusiasm of mania to the dull, dreary dregs of depression. For that reason, it is important to stay mindful of appropriate goals, that is, being realistic about what we ask of ourselves and taking into account our mood state.

• “I do simple things and tell myself that it’s enough. If all I can do is shower, that’s all I expect myself to do. If I can shower and meet a friend for lunch, I do that. I like to go for long drives. Mostly, I try not to beat myself up over things I have done or left undone. Sometimes, all you can do is one simple thing. If I set myself unrealistic expectations, I’ll just slip farther into depression.” —Nebraskabear

#2 Get Outside in Nature

A change of scenery can help to adjust a darkening mood—if it’s caught early. Before depressive symptoms sap the motivation to move, taking the time to get outside in nature, breathe some fresh air, and be mindfully aware of the bigger picture beyond our front door can help provide a healthy perspective.

• “Going outside and being surrounded by nature always helps me, just appreciating the quiet and beauty of it all.” —Carlie
• “Just stepping outside in the sunshine and fresh air lifts my mood somewhat.” —Mary Ann
• “I walk outside, even if only to sit on the steps and get some fresh air. It’s as if all the thoughts in my head can dissipate a little into the atmosphere and that gives me some perspective.” —Diane

#3 Keep It Simple

When the rumination of depression kicks in, it is easy to overthink things and get lost in a sea of what-if thinking. Sometimes, it’s the seemingly “simple” tasks that pose the biggest challenges during bipolar depression … and the biggest rewards when they are completed.

• “Open my curtains so I’m not lying in the complete dark and succumbing to the episode.” —Paige H.
• “Get dressed in daytime clothing. No PJs or bathrobe.” —Audrey
• “Hold your dog and scratch his belly. I find this comforting, and so does he!” —PLJ Author
• “Do something kind for myself (right now, that’s just having a cup of hot tea).” —Andy
• “For me, showering and getting dressed helps. Doing my hair and makeup is a bonus.” —Sarah

#4 Make a To-Do List in the Morning

Having a plan and a routine can build structure into a day that could easily be lost to dark thoughts and oversleeping. Some people find it helpful, for example, to start the day with an agenda to keep the motivation going—especially if that routine includes little moments of pleasure and fun.

• “Every morning I write down things I should do and uplifting things I usually enjoy doing: ‘do dishes, have a cup of tea, go through the mail, yoga,’ for example. I start with the task that seems easiest and go from there. During the day I add things that come to my mind. At the end of the day, I look at my list again and feel like I accomplished something.” —Linda

#5 Make an I-Did-It List before Bed

Building up a sense of accomplishment can help to restore the lowered sense of self-worth that accompanies bipolar depression. If making a to-do list creates anxiety, try the reverse.

• “I think it also puts me in a better frame of mind before bedtime. I’m fortunate enough to be able (usually) to focus on what needs doing, but I find the I-did-it list to be more uplifting. A to-do list just makes me feel overwhelmed and less self-affirming.” —Bea H.
• “I write down my feelings and also write down a list of my accomplishments. When I look at some of my past accomplishments I feel that it helps my self-esteem.” —Catherine

#6 Try Positive Exercise

Getting your heart pumping and your body moving can be especially complicated and feel impossible when bipolar depression sets in. Before it does, it can be helpful to find a form of exercise that makes you feel good—whether it’s a high-energy workout or a more mindful one.

• “I make myself stick with my exercise plan, which is 90% Zumba. Dancing ALWAYS puts my mind in a better place even when it’s a struggle to get to class.” —Tami
• “Take a jiu-jitsu class. It is excellent to relieve stress, release endorphins, and get you socializing in a positive atmosphere—and it is mindfulness completely.” —Donna

#7 Take Time for Hobbies

Engaging our mind in something that we find enjoyable (when not feeling depressed) can help to distract us from our present troubles and restore a sense of inner peace. Better yet, allowing our creativity to run free can help to balance out the sinking feeling of looming darkness. And, if the creative spark won’t alight, just thinking about the next potential craft or preparing a workstation can help provide a sense of accomplishment.

• “Along with a medication tweak, I find that going to my favorite bookstore, working with my jewelry-making components (taking apart and organizing since my creativity isn’t present during depressed times) … helps a little bit.” —Athena
• “Do something creative like photography.” —John
• “Keep working on a hobby even when my energy is low—some days that might be just looking at fabric and deciding on what to do next, or organizing my space so it feels more welcoming to start something fresh tomorrow.” —Nina

#8 Watch Uplifting Media

Social media gets a bad reputation—and not always without reason. However, it can also be harnessed for good. Instead of “doom-scrolling,” we can take some time to watch silly video clips or stream a movie that does not feel dark and depressing.

• “Watching cute animal videos … or feel-good films like Pretty Woman, Top Gun, etc., helps to lift my mood if feeling wound up or flat.” —Wilksu1
• “Go to see a romantic comedy.” —Mary

#9 Organize & Declutter

A cluttered environment can feed negative thinking, stress, anxiety, and a sense of overwhelm. Sorting out even a small area, like a single drawer or a side table, can provide a dose of relief, reducing visual clutter and that nagging sense of unease.

• “Purge my household, especially closets and junk drawers. Feels really good to cleanse and organize, plus it’s a workout, too.” —Natalie

#10 Reach Out

Bipolar depression includes isolation as a symptom, creating a potentially self-fulfilling negative spiral of increasing isolation and greater depression. Although it can feel impossible, at times, it is important to reach out to supportive people.

• “Make contact with a family member, friend, or mental health professional.” —Debbie
• “Calling someone in my close network of support gives me an outsider’s perspective on what may seem like a looming dismal situation.” —Kendra
• “Reach out to someone with a phone call, email, or letter. Depression causes me to look inward and I find when look outside of myself, it helps my depression.” —Jean

#11 Practice Gratitude

Along with reaching out to others, feeling appreciative of good things (or even recognizing them)—practicing gratitude—can also feel particularly challenging during a mood swing. For that reason, it can prove worthwhile to seek them out prior to the onset of bipolar depression.

• “I say to myself ‘I appreciate (X), I appreciate (X), etc.,’ adding one thing after the other. Somehow different than a gratitude list. It can be as simple as ‘I appreciate the color red.’ This always raises my mood. Get outside, even to just sit. This can be a good time to say what I appreciate too. Stick to sleep and eating schedules, no matter what!” —Susie
• “Focus on things that are going well in my life and thank God for them—and share them with my gratitude buddy.” —Jasmine

#12 Pick a Motivating Mantra

Our self-talk can make a remarkable difference in how we interpret what’s going on around us, as well as how we consider our ability to cope with it. Ensuring that we think self-affirming thoughts can help motivate us toward positive action.

• “Try to remind myself that this is temporary. It isn’t me.” —SandiBeaches
• “‘Do the next right thing’ which is something my psychiatrist suggested as a mantra to move along and help myself get out of a rut—physically or psychologically.” —Bea H.