50 Natural Ways to Overcome Bipolar Disorder
Walking is said to be one of the best strategies for depression, for a healthy "chemical balance" in one's brain, naturally realizing endorphins and natural "opiates" into the brain, giving one a sense of well being, balance, and of moving forward in life. It pumps the blood through one's veins and is good for one's weight and self-esteem.
Even if you are accomplishing little in life, at the present time, brisk walking every day makes you feel like you are accomplishing something, going forward for those 45 minutes or so, something to look forward to, whether you are working or not in your present situation. It gets an A+ in the psychologists bag of tricks, pretty much free, with the exception of the occasional pair of sneakers and socks.
Walking has proven to be better than medicine (says Duke University) for mild to moderate depression, and not so bad for major depression and bipolar disorder as well. Please, take a walk!!
One person suffering with mental health problems said that it felt like someone was wringing his brain like you wring out a washcloth. in bipolar disorder, one's mood is fluctuating between ecstatic highs and plunging lows, either over longer periods of time or more rapidly. The mind and mood needs to stabilize, calm down, quiet down. the constant stimulation that we often get from the media, needs to turn off. what to do get some serious quiet.
Art is a natural mood stabilizer. It has the added advantage of being, generally, side-effect free. It is good therapy for both ADHD and bipolar disorder, as well as OCD. Anorexics and bulimics also can benefit from some time spent with art. It fills the need for visual stimulation, and it can fill they eye and mind with peaceful, soothing images.
Sketching and drawing can help one to develop powers of concentration and strengthens the mind. Oil painting, is especially soothing, but painting in acrylics can also accomplish the same thing. when one takes a little time every week or even daily, with art, developing one's latent abilities, it can contribute to stability in one's mood. It is a useful therapy that has been successfully used by some therapists. Learning to do portraits is an especially fine form of art to develop, because one is generally painting human subjects (or pets, wild animals), which can help one cultivate compassion and personal interest in others.
Art also has the added advantage of contributing to self-esteem. as one develops a skill, a talent, perhaps that one never thought they had, sees visual evidence of one's work and talent, it helps a person to develop self-esteem.
3. Unplug-Movies, Video Games, T.V.
Along with developing interest in art is some thought to unplugging the TV, as well as cutting way back on movies as well as video games. If you want to talk about some unnatural ways to stimulate your mind, we can start with these three things, adding overuse of the Internet to boot. TV is generally very fast-paced. It stimulates the mind through rapid paced programs and commercials. News programs capture our attention to acts of violence and TV in general caters to one's self-indulgence and a sense of instant gratification.
ADHD most likely, is at least in part, accentuated, if not caused in some cases, by overexposure to TV. Movies send our minds to highs and lows as well in unnatural ways at times. Action movies, like a roller-coaster, effect our chemical balance by contributing to the release of both adrenaline and dopamine in our brain. Video Games do much of the same. Cutting back or cutting out TV, video games, and yes, movies, as a major source of entertainment and time, can help one's mind to recover its proper balance and help to put one's life on track.
Movies are powerful tools of emotional stimulus, for excitement or, on the other side of the coin, for depression, or both in one movie. It is taking your mind to highs and to lows that your mind was not necessarily designed for. The Internet can similarly become a preoccupation and addicting, contributing to an addictive type of personality. some of us with compulsive or addictive personalities, might do better without the Internet in the house, where it is constantly accessible and instead choose to use the Internet in the local library or at a local Internet caf. this might help to make its use a little more planned rather than compulsive or excessive. this can be true also for children and teens.
There has been much written about teens and the Internet, but proper parental controls and supervision, and having the Internet in a public place in the home, are of a necessity, as are filtering systems. both are needed. this is true in the school system as well, and some public school systems don't control the Internet as much as parents might expect, and children and teens have pretty much free access to everything, with the exception of blatant or hard-core porn. Children and teens, then, need to not only have limits at home, but also need to be educated.
Reading slows down the mind, strengthens the mind, in a way that TV cannot, and stimulates the imagination. Reading positive material, reading magazines of interest, nature, for adults or children. Reading on spiritual subjects, as well as Bible reading, can all contribute to a stronger mind, stronger spirituality and more insight into current events, than does watching the news nightly. It bridges the gap between passive viewing and participating in what one is reading about.
Reading takes more mental effort that watching TV or a movie, without overwhelming the mind. therefore, it is the mode of choice for persons suffering with bipolar disorder for both news and as a form of recreation.
Healthy attention to diet is also of value. Eating whole grain foods such as whole wheat bread, brown rice, whole grain cereals or oatmeal for breakfast, as well as eating breakfast daily, not skipping meals, cutting back on unhealthy snacks and sugar, as well as cutting out alcohol completely, cutting out coffee completely both caffeinated and decaffeinated, are all of value in one's diet. Dr. Nate Lebowitz a cardiologist from Fort Lee NJ, states about diet, which applies equally in the field of mental health, as it does in that of our physical bodies,
"It does take some work and willpower. being very aggressive when it comes to prevention, takes an effort on every front..., stopping smoking, getting regular exercise, maintaining a health diet and body weight, ...and some for of mind-body exercise (a hobby, keeping a journal, ...psychotherapy, massage, art, [prayer and Bible reading.] ) The earlier we start in life, the easier it is, but it is never too late. We need to be just as powerful [as the disease]. It takes partnership and communication between doctor and patient-rare commodities these days."
6. Don't Isolate Yourself
Mental Health America, a mental health activist group encourages 10 basic principles for managing life's pressures and for preventive medicine. They are listed here as follows:
1. Connect with others
8. Watch your negative self-talk
9. Get involved in spiritual activities
10. Write down three good things that happen to you each day for a week.
Some of these thoughts are elaborated on in this text. in respects to connecting with others, the Mental Health America information flyer states, "You don't have to cope with stress or other issues on your own. Talking to a trusted friend, family member, support group or counselor can make you feel better. Spending time with positive, loving people you care about and trust can ease stress and improve your mood. Similarly, under the subheading, Get involved in spiritual activities, MHA states,
"Studies have shown that religious involvement and spirituality are associated with better health outcomes, such as greater coping skills, less anxiety and a lower risk of depression. 'spirituality may provide a sense of hope, meaning and purpose in life, a way to understand suffering and illness, and a connection with others."
"Don't stand alone, you might turn to stone," said a famous rocker. We need others. We need association, encouragement, people to rub shoulders with, bounce ideas off of, and for companionship. If we engage in upbuilding association and develop positive friendships, it is of value in our mental health.
7. Consider your Choice in Work
One's choice in work can make a difference in our mental health. If we are involved in work that is purposeless, repetitive or isolating, it might contribute to negative thought patterns that could contribute to mental health difficulties.
At times a switch in work or in professions, working with people, working with children, something with a higher purpose can be of value. For some, work that involves working with one's hands or work in designing, illustrating, art or architecture, might be of value, in that it is work that is mentally and visually challenging and fulfilling, it creates a sense of peace throughout the work day as well as being an outlet for creativity, that is conducive to both positive and stable, balanced, thought patterns.
Working hard to maintain a peaceful and stable family life is also of help in mental health. Giving and forgiving are two keys in maintaining healthy relationships in the family.
Avoiding pornography is of much value in controlling such disorders as depression and bipolar disorder. While some psychologists have condoned pornography as a healthy outlet for sexual desire, it has been noted that addiction to pornography can be as strong as that of any drug, and that it can lead to depression. Additionally, for some, it might be a contributing factor for some of the symptoms of bipolar disorder, and serve to destabilize and isolate a person. Since pornography is being viewed by even many pre-teens, as it has become more easily accessible by Internet and television, then, children and teens experiencing mental health disorders might need counseling in this area.
Love is the greatest single factor in maintaining good mental health, and pornography has been described as being "anti-love" teaching one to satisfy their sexual desires at the expense of others and teaching an unbalanced view of sex, to view others as sex-objects of one's personal selfish desires. Learning to avoid pornography and finding positive pursuits with which one can occupy his free time, can be of value in overcoming the symptoms of bipolar disorder for some. Physical Strategies
For many the avoidance of alcohol is a necessity when they have been diagnosed with depression or bipolar disorder. The lows and highs of mood can be accentuated through alcohol use.
Dr. Nate Lebowitz states about smoking: "It's imperative to talk about smoking first. It is an incredible killer, far worse than I was even taught in my medical training. If heart disease kills on in every two men and women, then smoking accounts for approximately half of those deaths. That's staggering!!!
Research strongly suggests that it is not a question of if, but when and how smoking will cause death or disability. After the staggering risk of cardiovascular disease, cancers linked to or caused by smoking now number in the double digits. Finally, emphysema is a terrible disease- a progressive inability to breathe as the lungs are slowly destroyed from within. Of all the quitting methods-hypnosis, drugs, acupuncture-there is one method shown to be one hundred times more effective.
A frank conversation between the patient and a trusted personal physician is by far the most successful of the smoking cessation methods. It is important that the doctor not treat you as a second-class citizen for being a smoker."
Smoking may constrict blood vessels in the brain and that can contribute to mental health difficulties and the addiction of smoking can be destabilizing. Work hard to overcome addiction to smoking.
14. Pray regularly. find times to regularly pray. Talk to God.
15. Consider carefully your Spiritual Choices. And don't go to spiritual extremes.
Try to find balance in work, spirituality, family life, recreation and realize that as much as you would like to, you can't do everything. We all have limits and we have to learn to live within them. being reasonable with ourselves can help us to avoid the extremes of mania.
17. Avoid the supernatural, spiritism, occult.
For some this can prove to be a destabilizing influence, especially children, or for those who delve heavily into such types of films and activities.
18. Read the Bible-Psalms/Gospels.
It can prove to be something that is calming and anchoring. a regular routine gives one stability. Reading daily gives strength and stability.
Practical Strategies 20. Financial-Debts/organize/get help.
21. Work, self-sufficiency and balance. Try to keep steady work going.
22. Don't take on too much.
23. Avoid faddish/miracle cures.
24. Organize: keep a schedule/appointment book.
Get a coach if you need to help you organize.
25. keep a daily diary-
A diary can help you to organize your thoughts, help you find an outlet for your emotions, and also to keep organized. Additionally, some have used a diary to look back to find a pattern in anything that might be triggering a manic or depressive episode.
26. Cleanliness (is next to godliness).
It helps one to be able to rest better at home and to have a more stable life in one's own home.
Attitude & Lifestyle 27. give to others - Finding ways to give to others helps us to find happiness and purpose in life. this contributes to more stable mental health.
28. keep an Active Mind -
Reading and developing interests, learning a new language, playing a musical instrument, finding mentally challenging activities of value and substance, contribute to a stronger mind and can help one to overcome mental health difficulties. Passive activities such as TV and movies, tend to weaken the mind, while stimulating, it takes the effort, our mental stimulation is always something that we are reliant on others to provide for us.
Developing non-passive interests can help us to develop a strong mind which can contribute to mental stability.
29. Exercise of any kind is of value.
Swimming, walking, running, hiking, biking, can all help to adjust chemical activity in our mind, and lead to a positive attitude, as well as burn off tension and balance out the high's and lows that lead to manic and depressive episodes. Exercise can be more effective than medication for most depression.
30. Do without a Car -
If it is possible where you live, doing without a car can lead to more exercise, as you walk to your destination rather than drive. some studies indicate that those who walk rather than drive tend to be healthier and less overweight, which can have all around health benefits. It can also take off some financial stress for some.
31. Realize that God values you -
Life is not all or nothing. There are varying degrees of good and bad. Anyone that has some good can grow and the vast majority of us fall into that category. Realizing that God views us mercifully can helps us to have a balanced view of our successes and failures. It also adds to our value in life and can help us pull back from any tendencies toward a self-destructive lifestyle.
Knowing there is a higher purpose in life helps us to keep going even if we feel like giving up.
That our life matters to God can help us to overcome suicidal thoughts and to keep trying.
32. look forward not past. We can't change the past, but we can work towards a better future. any serious problems from the past in our childhood, any type of abuse, we need to get out in the open, talk about them with an appropriate counselor, teacher, mate, pastor or minister, and then work through any of these problems.
Anyone can be successful despite their past. Once we have done that, don't look too long in the rear-view mirror, try to go forward and realize that everyone has things from the past that they might regret or that are unfortunate. You can be successful if you try and the past is only good so long is it helps us adjust for the future.
33. Pursue Realistic Goals - You may not become the next president, but there are realistic and attainable short range goals that can help one to be forward looking.
34. It is not all or nothing - None of us are all bad, none are all good. We all have different degrees of success and failure. Goodness in any degree is of value and can grow.
35. be honest - Honesty is a key to good mental health. Lying solves one problem and creates 3 others. Learn to be honest. Don't lie. It is a hard habit to develop, but it has positive points in the way of mental health.
36. Build Hope - Don't give up. things do get better in time. Progress might be slow, but it doesn't have to be "like this" forever. Associate with positive, supportive people.
37. be Patient with Yourself
38. The Role of Violence
Watching violence of any kind, in movies, video games, television or the Internet, as well as the news, as well as overindulgent in violent sports, can effect the chemical balance of our minds, specifically the dopamine level, the same neurotransmitter involved with cocaine.
If we over-indulge in these forms of entertainment, it can have an effect on the high's and low's of bipolar disorder. We are putting our mind in roller-coaster mode, from which it has a hard time turning off. this is true of young children as well as teens and adults.
39. Morals - nothing is more destabilizing than promiscuity. Developing good morals contributes to a more balanced and stable life.
40. Read the newspaper and magazines for News & Current Events
The news can be both depressing and violent. Reading to keep up with world events is more gentle on the mind and more strengthening for the mind. also, one can be more selective in what they read than what might appear nightly on the news. TV is not a necessity but is a 20th and 21st Century luxury that if we can learn to do without, for some, it can make a big difference in one's mental health.
Therapies & Support
40. Build a Support Base - many hands make the work light. If we build a good support base, positive and balanced friends and friendships, persons we can go to when we need to talk, family, ministers, professionals, etc., it can give us the support we need to be successful and keep on track.
41. Coaching. Coaching is an excellent option for persons with mental health difficulties. It is less expensive than therapy and can work in conjunction with therapy.
42. Cognitive-behavioral therapy is found to be as effective for most than medication in both the short-term and especially the long-term. It does not have to be used with medication, but can be effective without medication. Cognitive therapy helps one to change one's way of thinking. Behavioral therapy helps one to make changes in behavior and lifestyle. this is proving to be a very effective way of dealing with even major mental health disorders for many.
43. Neurofeedback (BioFeedback) - see link.
44. Openly and honestly Communicate -
Honestly talking about whatever needs to be discussed from the present or past with a minister, friend or professional can be of value. not everyone needs to discuss the past, and not everyone needs years of psychotherapy, but some have found mental stability after talking about past abuse or other issues from childhood and others have found stability discussing present fears and concerns openly with a non- judgmental counselor.
45. Medications - come off gradually, not abruptly. Don't go on and off medications.
46. Music (and Art) as therapy -
Soft gentle music helps to heal the mind. Depressing or emotionally charged, hard, driving music similarly is known to effect the chemical balance in our mind in a way that is not beneficial. Overdoing it with any type of music can be detrimental. Music can be a blessing or curse depending on how we go about it and what type of music we choose. Music definitely plays a role in both depression and bipolar disorder today.
47. Learning to play an instrument -
It strengthens the mind, it helps build self-esteem, and helps to fill vacant hours with a positive activity. It can also prove to be a link for social contacts, which is also of value.
Other Strategies for Success
48. Watch for Relapses - Self-monitor yourself. Catch yourself before full blown mania sets in. Watch out for burnout and make adjustments if you see it happening.
49. Don't Accept the label -
If you accept the label of any type of mental illness, it might make it difficult to find the strength to fight your way out of the quicksand. Resignation takes away our self will and determination. No one "is" cancer. No one "is" bipolar, as if they defines who you are. We need to work hard at our mental health and in regaining our mental balance. It takes time, but persons can recover from bipolar disorder, and one can gradually develop coping strategies and new lifestyles so that the symptoms of bipolar no longer manifest themselves. The body can heal and the mind can similarly heal.
50. Persevere. Don't give up - There are not fast cures and there are no miracle drugs. No drug will answer one's problems of that of one's children. It takes time and perseverance, hard work and often times, the help of others to overcome bipolar disorder or any other mental health disorder.
If one has thoughts of suicide, often times talking it out with someone you trust can be of help. Prayer, activity, and communication can all be of value. If you talk to a minister, a friend, teacher, or professional, this can help to keep you going and get through the crisis. Don't isolate and don't keep it to yourself.
