With the barrage of upsetting news these days, mindfulness is an effective antidote to it, especially for those with bipolar disorder.
The preoccupation many of us have with national politics is often overwhelming. Many people constantly check news and social media feeds while engaging in discussions fraught with strife and despair over topics such as the environment, national security, and the future of healthcare. Never in modern history has the nation been so polarized in its political views, with each side equally convinced of its virtue.
An individual with bipolar disorder — who often has intrinsically unstable moods to begin with — can find it very challenging to deal with the constant stimuli from the news, interpersonal tensions, and anxiety about the future.
How Can I Stay Balanced When Political Arguments Get Heated?
More than ever before, my patients are finding themselves in uncomfortable situations where political disagreements lead to fierce arguments that upset everyone. This then leads to disrupted sleep, unstable moods, and unhelpful behaviors (such as substance abuse and fights).
The best approach is to avoid circular and toxic confrontations. Prepare a sentence to use when the temperature of the conversation goes up, such as, “This is not a good time to talk about this” or “This is an important issue — but we need to focus on xyz now.”
Avoid senseless arguments with people who are entrenched in their ideas. You’re not going to change anyone’s mind, nor are they likely to change yours.
When you get upset, it is important to implement your “go-to” activity to calm down. Listen to a favorite song, go to a yoga class, or do whatever it is that gives you peace. If you don’t have a “go-to” activity, talk with a confidante or healthcare specialist to develop one (or more). Avoid alcohol and other addictive behaviors, too.
What Can I Do to Protect My Mood From the Constant News Cycle?
In response to potential threats to mood stability, a standard routine should be in place that includes medication checks (to ensure blood levels are okay) and a review of personal health practices, including sleep, appetite, and exercise.
RELATED: Tips to Manage Your Moods While Stressed
But meds and personal health practices alone cannot stop the bombardment of news and the addiction to checking social media that can cause inner turmoil. So I would recommend giving mindfulness techniques your full attention.
Does Mindfulness Help Me Manage Bipolar Triggers?
Mindfulness is the state of active and open attention to the present, acknowledging and experiencing your own feelings: “I feel angry” or “I feel happy.” When you’re mindful of your emotional states, you can observe your state, identify the specific state, and determine an appropriate intervention if needed.
For example, when you’re aware that an unpleasant experience is causing you distress, you can decide to go for a walk, play tennis, or read a book from your favorite genre. The key is to identify the internal emotion and implement the intervention.
RELATED: What You Need to Know About Mindfulness Therapy for Bipolar
There are mindfulness programs at many wellness centers. Call around and find out what’s available where you live. You can also check out some mindfulness-based apps, such as Headspace and Insight Timer.
Are There Any Books That Can Help Me Find Peace Right Now?
There are many books written on mindfulness and related techniques. Your library can help you select something in the genre of self-help. Start with something easy; for example, Wherever You Go, There You Are by Jon Kabat-Zinn, a major advocate of mindfulness.
Another favorite of mine is The Four Agreements by Don Miguel Ruiz, a modern book about an ancestral philosophy and ancient wisdom that offers simple, helpful guidelines for living that have long inspired me. Years ago, I gave a copy to everyone on my staff!
These are stressful times, to be sure. But as Julian of Norwich wrote in the fourteenth century, “All shall be well, and all shall be well, and all manner of thing shall be well.”
UPDATED: Printed as “Ask the Doctor: Mindfulness as an Antidote to Politics,” Summer 2017
