Bipolar Disorder And Stress Management
People with bipolar disorder may be more prone to stress and have more difficulty recovering from and adjusting to stressful life events. For people with bipolar disorder, stressful events may incite worsening symptoms and relapses, so learning stress management techniques can be a component of managing bipolar disorder for some people.
The diathesis-stress model and the role of stress in bipolar disorder
The precise cause of bipolar disorder, previously sometimes referred to as bipolar depression, is unknown. However, the condition is believed to be caused by a combination of biological and environmental risk factors. The diathesis-stress model is one accepted way of explaining how these factors interact to cause mental health conditions like bipolar disorder.
In this model, diathesis is a vulnerability to developing a mental health condition, like stressful early-life experiences, genetics, or other biological factors. Stress is an environmental factor that may incite the onset of a condition like bipolar disorder or exacerbate current symptoms.
Stress hormones, mood swings, and bipolar disorder
Stressful situations that can cause worsening symptoms may include the ending of a relationship, the death of a loved one, sleep disturbances, physical illness, or physical, emotional, or sexual abuse. Overwhelming everyday problems, like money worries or relationship troubles, can also be causes.
Stress generation theory
Some studies have also found that adverse life events may occur as a consequence of bipolar disorder. This theory is called stress generation theory. The theory proposes that people with various vulnerabilities, like mood disorders, may experience more adverse life events as a result of their own behavior. These events can, in turn, cause more symptoms.
Bipolar disorder and anxiety
Bipolar disorder and anxiety also have a high comorbidity rate, so many people with bipolar disorder may also have an anxiety disorder. Symptoms of one of these conditions can exacerbate symptoms of the other, leading to an increased risk of psychosis, decreased response to treatment, earlier onset of psychiatric symptoms, reduced quality of life, and an increased risk of suicidal thoughts and substance or alcohol use.
Why are people with bipolar disorder more prone to the effects of stress?
People with bipolar disorder may be more prone to the effects of stress due to, but not limited to, the following factors:
- Dealing with the stress of mental illness: Adjusting to one’s diagnosis, making changes to life with the disorder, learning to manage the disorder, and coping with mood episodes can increase stress for people with this condition.
- Unintentionally creating more stress: Negative events may occur as a consequence of bipolar disorder. Because of the thought and behavior patterns associated with this condition, people may inadvertently contribute to creating stress during situations like work or relationship problems.
- Interpreting events as stressful: People with bipolar disorder may have a lower threshold for stress and interpret neutral events as stressful, experiencing stress when other people may not.
- Sensory overload: Some people with bipolar disorder are more sensitive to noise and other sensory input, which can increase stress in some situations.
Beyond sleep and exercise: Techniques for bipolar disorder and stress management
Managing stress with bipolar disorder can be challenging but may help individuals avoid manic and depressive episodes and relapses. Paying close attention to mood and other symptoms may help them catch problems early, and using stress management techniques may prevent a mood swing from turning into a manic or depressive episode. Below are stress management techniques that may be helpful.
Know your risk factors for episodes
If you have bipolar disorder, knowing the types of events or scenarios that commonly cause symptoms may help you recognize the early symptoms of a mood episode. Check in with yourself regularly and monitor your moods. You may not realize that your stress levels are starting to increase unless you’re actively paying attention.
Reach out to your support network
In some cases, having someone to talk to may relieve stress. The more people you have in your life to listen to you when you are experiencing stress, the stronger the support system you may build. Ask them to actively listen, and express whether you’re looking for advice or validation.
Avoid isolation, even when experiencing mood swings
Don’t isolate yourself. Isolation and loneliness can lead to symptoms of severe depression. Reach out to friends and family, or try getting involved in activities that can help you develop new relationships, like joining a church group, attending community events, or volunteering in your community. You can also use the resources from the Depression and Bipolar Support Alliance to find an online or in-person support group.
Avoid isolation, even when experiencing mood swings
Lifestyle habits can significantly affect mood. Structuring your life around these habits may help you manage stress. Exercise can also improve mood, particularly aerobic exercises like running or swimming. Aim for at least 30 minutes of activity every day. Break up the time into three ten-minute walks if you struggle to start.
Practice sleep hygiene for mental health and physical health
Stick to a strict sleep schedule. Insufficient sleep may cause an episode and make it harder to cope with stress. In addition, too much sleep can also negatively affect mood. Aim for seven to nine hours of sleep each night and ensure your sleeping environment is comfortable.
Take time out for activities you enjoy
In some cases, with the stress of home, work, school, or family, people can forget to make time for what they enjoy. Consider hitting the pause button some time in the week to practice an activity you enjoy. Taking a bubble bath, coloring, or listening to your favorite podcast may help you relax.
Spend time outdoors
One systematic review shows that spending time outdoors, particularly in green spaces, may decrease stress. You can combine your daily activity with spending time outdoors by taking a walk in the park or hiking on a nature trail. Other activities like gardening or observing nature can also be helpful.
Avoid alcohol and drugs
Using substances to cope with stress may upset your emotional balance and make bipolar disorder symptoms even more challenging to manage. Alcohol can cause depression to surface, and drugs like amphetamines or cocaine can contribute to mania. Substance use can also affect sleep and interact with some medications you may be taking to control bipolar disorder, such as thyroid medication. Avoiding these substances may help you learn to manage your stress instead of avoiding it.
Mental health and mood support for bipolar disorder
Getting effective mental health treatment may help you manage symptoms of bipolar disorder directly and teach you stress management techniques that may prevent the stress in your life from inciting an episode or relapse. However, if you struggle to find in-person care, it can be challenging to get help.
In these cases, an online platform like BetterHelp may be more accessible. With an online platform, you can attend sessions with your therapist via video, phone, or live chat. In addition, you can change providers at any time if your therapist isn’t the best fit for you.
People with bipolar can benefit from online therapy
In addition to being convenient and flexible, an increasing body of research has found that online therapy is effective. One study found that online cognitive-behavioral therapy was an effective way to manage bipolar disorder as well as depression and anxiety.
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