Managing Bipolar Disorder With a Daily Routine
Wondering how do you manage bipolar day-to-day? Here’s the secret: A daily routine. Routines are so important for people living with bipolar disorder. This fact is backed by science. Interpersonal and Social Rhythm Therapy (IPSRT), a really effective therapy for bipolar disorder, is all about routines.
People with bipolar disorder experience disruptions in the 24-hour clock, or circadian rhythm. This disruption can trigger or worsen symptoms. This is one of the reasons why lithium is so effective in treating bipolar disorder. It helps with circadian disruptions. In addition, having a consistent daily routine can help synchronize your circadian rhythm.
What Does a Good Routine Look Like?
Your daily routine starts when you wake up. This is your opportunity to set the tone for the rest of your day. Here’s what my daily routine looks like.
#1 Wake Up To a Gradual Sunrise
Your circadian rhythm is very sensitive to light. Waking up to the sunrise is a natural way to help regulate your circadian rhythm. But, if you're anything like me, you don't exactly love mornings. You might even dread them.
The good news is that you can still wake up to a sunrise — even if you sleep in til 9 AM. A Hatch Sunrise Alarm clock is the device that lets you do this. It gently wakes me up every morning. Instead of a piercing buzzer, my Hatch alarm mimics a gradual sunrise. It’s a more natural way to wake up.
#2 Say Good Morning to Alexa
Alexa is there for me every morning, without fail! You, too, can set up a morning routine using your Alexa. There's a "routines" function you can access through the Alexa app that gives you plenty of possibilities. Using this function, you can have Alexa read you the latest news, start your coffee, and update you with the latest traffic information at a scheduled time chosen by you. She can even remind you to make your bed. That’s what friends are for!
#3 Let In the Light
After Alexa has finished telling me about the day’s weather, I immediately open the blinds to let in the natural light. Even though I use a Hatch Sunrise alarm, I still let in the sunlight. Your body loves sunlight because it regulates your body's circadian rhythm. It also regulates hormones and neurotransmitters that help put you in a good mood. It's like an all-natural mood-booster, 100% natural and free of charge.
#4 Do an Easy Morning Stretch
You probably naturally stretch in the morning already without even realizing it. Most people do, as it is the body's way of getting the blood flowing regularly again and decreasing stiff joints. I like to take my morning stretches a little further by incorporating a couple of minutes of mindfulness. While I stress, I think of a few things I'm grateful for. Even just being thankful for having a comfy, warm bed to sleep in can lift your mood.
#5 Eat a Nourishing Breakfast
One of the best morning habits? Eating a balanced breakfast. Sure, piling on sausage and bacon sounds delicious, but it'll end up leaving you even sleepier than you were when you woke up. Starting your day off with the right food gives you the energy you need to get going. For example, you can add some fruit alongside your cereal, put some chia seeds in your greek yogurt, or spice up your oatmeal with a bit of cinnamon.
# 6 Listen to Uplifting Music
“Happy” by Pharrel WIlliams never fails to put a smile on my face. That’s why it’s an essential part of my morning routine. Music works wonders for the brain and body, making us feel energized, excited, and happy. An upbeat morning playlist is the perfect tool to help me feel like I can take on the day without feeling stressed, anxious, or groggy.
The only requirement? A morning playlist that is filled with upbeat, energetic beats.
#7 Go to Work
I work from home (WFH), so my commute is from my kitchen to my home office, which is great! Before starting for the day, I turn on my noise machine, which gets rid of distractions and helps me get in the perfect headspace for work. When you WFH, you need breaks just to stretch or get something to drink, so I take a 15-minute break every couple of hours.
#8 Make a Filling Dinner
When my workday (finally) ends, I make dinner. I try to stick to easy weeknight meals that take very little time to make. If I’m tired and can’t even deal with making an actual recipe, I order takeout. Either way, I try to stick with healthier foods that will give me enough energy to work out later and won’t leave me hangry at bedtime!
#9 Work Out
One of my priorities is exercise. I schedule workouts into my daily calendar to help me stay consistent and make progress towards my fitness goals. This has helped exercise become a habit for me and something that I really look forward to. Evening workouts are more likely to happen for me, so I always plan my workouts for later in the day.
#10 Take Meds
One of the most important parts of managing bipolar disorder is taking medications. All of my meds are prescribed at night. So, taking them is a part of my evening routine. This helps me stay on track and remember to take them. I use a pill box even though I only take medications once a day. That way, I can be sure that I actually did take them.
#11 Wind Down
I am very serious about getting enough sleep! So, I follow a VERY strict sleep schedule. I go to bed at the same time every night. I avoid things that will stress me out, like scrolling through Instagram. In the hour before bed, I do something calming, like journaling.
Create Your Own Daily Routine
Managing bipolar disorder is possible with a solid routine that you can embrace. In the end, the right routine and healthy lifestyle changes are all about doing what works for you. Use some of these ideas or come up with a few of your own.
Other healthy lifestyle changes for bipolar.
