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Self-care and stability go hand in hand, and making your well-being a priority isn’t self-indulgent, it’s essential for your health.
I’ve learned many “dos and don’ts” for living with bipolar 1 disorder since my diagnosis nearly 30 years ago.
Why Self-Care Is Essential for Bipolar Disorder
It has taken me a lifetime, but I feel that I’ve perfected the art of self-care. That is, I’ve learned to understand the “dos and don’ts” for my life — and my bipolar.
Self-care isn’t a replacement for treatment. For me, it’s one of the everyday supports that helps me stay grounded, protect my stability, and notice what I need before I become overwhelmed.
Daily Self-Care Habits for Bipolar Stability
For me, daily self-care starts with small habits that help me slow down, check in with myself, and protect my mood.
Create Time for Peace and Reflection
Self-care can come in different forms and be found in unique ways.
For me, it’s about taking time out of a busy day to watch beautiful amber-and-pink sunsets that appear with cotton-candy clouds that float across the sky.
I find comfort in knowing that — whatever stressors or anxieties I’m carrying — the God I believe in has painted the sky for me, and I feel assured that He has a plan for all my tomorrows.
Self-care means looking up at a starry sky at night and simply enjoying living in the moment. I also find that gazing into my blazing orange fire pit is a form of self-care. It’s time I take just for myself.
In the quiet, I can access and assess my feelings, moods, and life challenges. In those times, I find peace.
Have Fun and Indulge in Simple Pleasures
Self-care also involves having fun.
My therapist often reminds me that I work very hard as an educator in an elementary school. I work very hard — and I deserve time to play, too
I love getting a haircut and, every once in a while, an overpriced pedicure. This is definitely a splurge! I also enjoy going to the movies alone. I am a “people person,” but I enjoy eating high-calorie popcorn and sitting alone in a dark movie theater every now and then.
During the winter, I take candlelit baths and listen to Enya (my husband can’t stand Enya). I also like to spend some time in the hot tub at the gym. I find, at those times, my mind seems to stop racing — something it often does on a daily basis.
Make Time for Hobbies and Pastimes
Self-care can also mean taking time for hobbies.
I like to plant flowers in pots, and I have many plants in my house.
I love having playdates with my 10-year-old goddaughter and baking with her.
I love weekend hikes with my dad up in the mountains. They’re great for my mental and physical health, and I sleep like a baby.
Just watching my favorite movie, Back to the Future, with my husband is something I enjoy doing, too.
I also love petting my demanding, snobby Siberian cat.
A call to my best friend also keeps me healthy. They say laughter is the best medicine, and I tend to agree.
How you define self-care and the different types of activities or rest that work for you is key.
Real-Life Self-Care Strategies
Self-care also shows up in the practical choices I make about my time, energy, and what I can realistically take on.
Balance Your Schedule
I will admit that, more often than not, I had too much on my plate.
Working in an elementary school with children with special needs takes a lot of responsibility.
Publishing a memoir leads to many self-promotion, interviews, and signings.
I am a wife who attempts to clean the house on the weekends.
Plus, I spend time with my husband, my cat, and my girlfriends.
I am a Toastmaster, so I constantly attend meetings and give speeches.
Then, when you add in doctor appointments to stay healthy — not to mention blogging — my schedule can fill up.
What really helps me is putting everything on a calendar. Then, I can look at my weeks and decide if I have scheduled too much in a given week. I make adjustments if I feel like I won’t get enough downtime. Maybe juggle things around.
Not overdoing it is key for me.
Take ‘Mental Health Days’
I am very lucky that, because I am usually at work daily in a school, I accrue lots of sick time. Sometimes, I’ll have more than 300 hours.
I look at the calendar and pick one day off for a “me” day. On this day, I sleep in and do something I love, like hiking and maybe enjoying lunch with my mom.
Taking some time off makes all the difference.
For years, I felt guilty for calling out, but with time, I realized I worked so hard that I earned it.
I know everyone is not in the same position as I am when it comes to earning and using sick hours. But if you can take time off, I highly recommend it.
Sleep and Routine
This topic is brought up in countless articles and blogs about living with bipolar.
Does sleep really make a difference?
The answer is a resounding yes.
I am on a very regimented schedule for the times I take my medication. I know what time I need to be in bed to wind down in the evening to get my 8 to 10 hours of sleep.
When I don’t get the sleep I need, my husband suffers, and I am not as patient. The kids I work with also don’t get me at my best. That isn’t fair.
Medication Adherence
I take my meds daily and surrender to them daily, knowing that I need my bipolar medication like the oxygen we need to breathe.
Although you may be resistant to taking medication or seeking out (and accepting) treatment, I highly encourage you to do what you have to do for your well-being.
Stress Management
The word “no” can be a hard one to get used to saying.
One time, I was in a situation where I could not attend a wedding because of my work schedule and the travel involved.
I felt horrible about not being able to attend, but I knew it would be too hard on my health. Specifically, because travel was involved, it fell at a bad time in the school year.
Once you say “no” and see how it improves your health, doing so becomes easier.
Physical Self-Care and Lifestyle Habits
For me, caring for my body is another way of supporting my mental health and creating steadier days.
Exercise and Stay Active
Self-care is also about getting in some time for that workout.
I walk on my lunch breaks and enjoy going to the gym. Recently, I have found workouts on YouTube. I like a particular yoga video that makes me feel good about myself and helps me sleep.
Emotional Self-Care and Mental Health
Emotional self-care helps me process what I’m feeling instead of carrying it all inside.
Take Time for Prayer and Journaling
I am a Christian, and my prayer life and journaling keep me grounded.
Maybe you have different beliefs. That is okay.
It doesn’t hurt to pick up a pen and get your thoughts and feelings on paper. I love looking back at situations and seeing how everything I worried about at the time later worked out. It reminds me that things have always worked out, no matter how big the problem was initially.
Self-Care During Mania versus Depression
What I need from self-care can shift depending on where my mood is. When my mind is racing, I need quiet, routine, sleep, and fewer commitments. When I’m feeling low, I need gentle structure, connection, movement, and reminders that I don’t have to do everything at once.
Building a Sustainable Bipolar Self-Care Routine
The goal isn’t to do all of these things at once. It’s to build a routine you can actually return to, even when life feels busy or your mood shifts.
If you’re struggling today, pick one of these areas and try to perfect it. I’ve found these forms of self-care really help me live a healthy and happy life as a woman with bipolar disorder. I hope one of these strategies or ideas will help you, too.
UPDATED: Originally posted November 11, 2021
