How To Manage Bipolar Disorder And Work Challenges

Living with bipolar disorder often comes with various challenges, especially in a workplace environment. Balancing professional life with the challenges of bipolar disorder can be difficult, but it is possible with the right strategies and support. 

If you are living with symptoms of bipolar disorder, you might experience increased stress and unpredictable mood changes, which can make maintaining job performance difficult. Still, many people find ways to thrive by recognizing their limits, seeking flexible work arrangements, and leaning on their support systems.

Life with bipolar disorder

If you live with bipolar disorder, you might experience periods of mania, where you may be highly energized and euphoric, and episodes of depression, which are often characterized by deep sadness and low energy. It may be hard to carry out major life activities and maintain relationships while experiencing mood swings.

Studies suggest that around 40% to 60% of people with bipolar disorder have paid employment. In addition, bipolar disorder is linked to a decline in occupational status over time. Researchers have found that those with depression and cognitive problems may be more likely to be dissatisfied with their jobs, miss work more often, and produce lower-quality work. Although higher levels of mania are linked to better attendance, mania can negatively affect overall work performance over time.

Daily life may involve balancing responsibilities while being mindful of emotional triggers. Recognizing early signs of mood changes may help you prepare for and reduce the severity of an episode. 

Work challenges faced by people with bipolar disorder

People with bipolar disorder often experience difficulties in the workplace. Key problems might include fluctuating job performance and changes in workplace relationships, among others.

Effects of mood swings on job performance

Mood swings are often a key aspect of bipolar disorder and can cause drastic changes in how you perform your job duties. During manic episodes, you might be overly energetic and take on too much work, possibly leading to mistakes or unfinished tasks. When depression sets in, energy levels could plummet, making it difficult to meet deadlines or even get up to go to work.

These challenges can be even more intense if you work in a high-stress job. Employers may notice a lack of consistency, raising concerns about whether you can be relied on.

Experiencing stigma or discrimination

Stigma and discrimination in the workplace can be a problem if you have bipolar disorder. Coworkers or supervisors might misinterpret bipolar symptoms as being lazy or irresponsible. This misunderstanding can create a hostile work environment. Sometimes, you might face unfair criticism or isolation, which can worsen your mental health.

Discrimination can also affect your opportunities for advancement. You might be passed over for promotions or offered fewer responsibilities because of stereotypes surrounding mental illness. The fear of  your condition could prevent you from requesting the accommodations you need. This culture of silence can increase your stress levels and decrease your job satisfaction.

Managing treatment while working

Balancing job responsibilities with treatment for bipolar disorder can be challenging. Regular appointments with mental health professionals might conflict with work schedules. 

Medications, while important, can have side effects like drowsiness, which can affect job performance. Changing medication doses may lead to temporary increases in mood symptoms, which may complicate your ability to be consistent at work.

Maintaining workplace relationships

Workplace relationships can become strained due to the mood symptoms of bipolar disorder. Mood swings can affect communication, making interactions with coworkers and supervisors difficult. For instance, during manic phases, you may come across as overly assertive or impulsive. Conversely, during depressive phases, you might withdraw or seem uncommunicative, leading to misunderstandings.

Strategies for managing bipolar disorder at work

Managing bipolar disorder at work often requires specific strategies to manage daily tasks and maintain mental health. Strategies might focus on prioritizing tasks, staying organized, and managing stress.

Prioritizing tasks

Setting priorities may help you manage your workload effectively. You might consider identifying urgent tasks and then focus on completing them first. You can try using tools like to-do lists or apps to keep track of important deadlines. Also, breaking down large tasks into smaller, manageable steps can help reduce anxiety and make tasks feel more achievable. 

Staying organized

Keeping an organized workspace can be important for managing bipolar disorder at work. You can use a planner or digital calendar to track meetings, deadlines, and tasks. Also, color-coding tasks by priority may help visually differentiate urgent from non-urgent work. It may also help to maintain a clean and clutter-free desk, which may reduce distractions and make it easier to stay focused.

Taking regular breaks

Short, frequent breaks may also help provide mental clarity and refresh your energy levels, which may help you prevent burnout and manage stress. Consider stepping outside for fresh air, practicing mindfulness exercises, or doing stretching exercises. You may find that scheduling breaks consistently can help keep work manageable and well-paced.

Avoiding or managing triggers

Knowing what can trigger episodes may help maintain mental stability. Common triggers in the workplace might include stress, heavy workloads, or conflicts with other coworkers. Having a plan to manage or avoid these triggers may help reduce their impact. To manage these triggers, you might speak with a supervisor about your needs, such as flexible hours or an adjusted workload.

Creating a comfortable workspace

A comfortable workspace can affect mood and productivity. You might consider decorating your work area with personal items that bring comfort and positivity. Also, adequate lighting and ergonomic furniture may help reduce physical stress. Having a quiet space for breaks can also provide a much-needed retreat during high-stress moments.

Using stress management techniques

Techniques such as deep breathing exercises, mindfulness, and meditation may help reduce stress levels. Physical exercise, whether it's a quick walk during lunch or a regular workout routine, can also reduce stress. You might consider adding these practices to your daily work routine and developing a regular relaxation routine to prevent stress from building up. 

Sticking to medication and therapy plans

Taking prescribed medication and going to therapy consistently are often necessary to manage bipolar disorder and other mental health conditions. Taking prescribed medication regularly can help stabilize moods and manage symptoms effectively, while regular therapy sessions may provide support and teach coping strategies. 

Scheduling regular check-ins with a mental health professional

A mental health professional can provide ongoing support and adjust treatment plans if necessary. Regular sessions can help monitor progress and provide an opportunity to discuss work-related concerns. With therapy, you may learn new strategies to manage them effectively.

Building a support network

Having a support network may be helpful for managing bipolar disorder in both work and personal life. A support system often includes trusted family and friends, as well as employer support programs.

Family and friends

Family and friends can provide emotional support for someone with bipolar disorder. Discussing feelings and experiences may help loved ones understand what you’re going through. This may improve their ability to provide effective support.

Another tactic is to educate family and friends about bipolar disorder by recommending books or articles. People who are part of an educated support system may recognize early signs of mood changes and act accordingly.

Setting boundaries and expectations may also be helpful. You can let loved ones know what kind of help is needed and when. This can prevent overstepping and ensure assistance is welcomed and useful.

Employer support programs

EAPs may offer counseling and referrals, which can be a good starting point for getting professional help and finding additional resources. It may help to take advantage of these programs for overall mental well-being.

Flexible work schedules can also make a difference. Having the option to work part-time or adjust hours may help manage stress levels. While this may not be possible for everyone, any flexibility may lead to a more balanced life.

Depression and Bipolar Support Alliance

The Depression and Bipolar Support Alliance (DBSA) can be an valuable resource. The organization offers support groups that allow individuals to connect with others who understand major depression and bipolar disorder. The DBSA also provides educational tools that can help both individuals and their families learn more about the disorder. Those living with bipolar disorder may also find valuable resources from the Substance Abuse and Mental Health Services Administration, which may be particularly helpful for those experiencing bipolar disorder and challenges with substance use.

If you are struggling with substance use, contact the SAMHSA National Helpline at (800) 662-4357 to receive support and resources. Support is available 24/7.

Find help online

Online therapy may be a helpful option for people living bipolar disorder and work-related challenges. Research suggests that online therapy may help and improve mental health outcomes in those with bipolar disorder. The convenience of attending sessions from home may make it easier to fit therapy into a busy schedule.

Platforms like BetterHelp can help match individuals with licensed therapists. BetterHelp offers an online platform that helps users find therapists experienced in treating a variety of psychiatric disorders, including mood disorders. This personalized matching process can help to ensure that individuals receive the appropriate support for their needs. Therapy may lead to better mental health and employment outcomes for those living with bipolar disorder.