6 Tips For Managing Bipolar Symptoms As A Working Mom

Presented by BetterHelp.

Holding down a full-time job is challenging enough on its own. Having to juggle a career, household responsibilities, childcare, and bipolar disorder can certainly put a lot on your plate.

The primary symptoms of bipolar disorder, a mental health condition categorized as a mood disorder, are manic highs that last for a few days or longer, followed by depressive episodes that may last as long as manic episodes. There are several types of bipolar disorder; the type you have can affect the intensity of your manic and depressive episodes. You may not even have noticeable depressive episodes if you have Bipolar I.

Having bipolar disorder can make it feel like many things are out of your control, such as your mood. There are actions you can take, however, to manage symptoms and have a productive professional and personal life.

1. Practice Calming Exercises For Anger

One of the most prominent symptoms you may experience during a manic episode is anger and irritability. To manage bipolar anger, it may be helpful to learn quick exercises that can slow down your brain. Box breathing—a repertoire of four seconds dedicated to each step of the breathing process—can help lower levels of cortisol, the stress hormone. Mindfulness exercises like yoga and meditation can also help ground you and take your mind off whatever is causing anger.

2. Understand Your Mood Patterns

Keeping track of your feelings and emotions will help predict your manic and depressive episodes. Knowing when your mood might go up or down may also lessen the severity of mood swings. While you may be unable to prevent these swings, you can begin preparing your work and living spaces so that functioning is not as challenging. Journaling can be an effective way to track your moods and determine reliable triggers, which might include stress, poor sleep habits, and outside temperature fluctuations.

3. Practice Healthy Habits

Managing bipolar symptoms is often easier when you have a solid foundation of health. Ensuring your body is healthy includes things like:

• Having good sleep hygiene (going to bed and waking up at the same time, using your bedroom only for sex and sleep, and other positive habits)
• Eating nutritious foods like green vegetables, fruits, and fish
• Consuming caffeine and alcohol in moderation
• Exercising at least 150 minutes per week if you are physically able

4. Establish A Routine

A common theme with managing symptoms of bipolar disorder as a working mom is controlling the things you can control. An important action you can take is figuring out a routine that helps you be productive. Some people with bipolar disorder see improvements in their moods as the day goes on, so you might want to schedule the most demanding work in the afternoon or early evening.

Having a routine imprints neural pathways in the brain, which makes it easier to follow the routine over time. Having predictability and more brain power to manage bipolar symptoms is a good thing.

5. Find A Good Therapist

Some antidepressants and antipsychotics are helpful for clients with bipolar disorder, but the first-line treatment is almost always talk therapy. Experienced therapists can help you understand the mechanisms behind your symptoms and equip you with tools to manage symptoms at work. The more involved you are with your treatment, the more you will get out of therapy.

6. Set Reasonable Boundaries

If you feel comfortable telling your supervisor about your diagnosis, they might work with you to help limit stress. You might get reasonable accommodations to assist in completing your job’s essential tasks. Limiting contact with coworkers can provide a buffer between you and potentially stressful or triggering comments.