When living with bipolar disorder , we often think that the only thing that matters is taking the medication prescribed by the doctor and going to therapy. It's true, medication and therapy are two very important parts of this journey. But the story doesn't end there. Did you know that your daily habits, what you eat and drink, and how you sleep all affect your mental well-being? Let's talk about this today.
Is medicine not enough? Why is lifestyle also important?
When I was in school, I thought I didn't need to worry too much about the food I ate, that it would only make me sick as I got older. At that time, my main food choices were fast food, French fries, and pizza. At that time, I didn't feel any side effects from them, so I didn't think much about it.
But over time, especially after living with Bipolar Disorder, I realized that all of our choices are interconnected . Just like the medications we take, our lifestyle plays a big role in managing this illness.
Simply put, medication and counseling are the two main weapons you have in your fight. But to use those weapons effectively, you need to have a strong body and mind. That strength comes from our lifestyle.
Sleep is no small thing!
Imagine this: You spend the night watching TV and eating a packet of chips. It may be a great pleasure at the time. But there is a consequence to that decision. The next day at the office, you feel really irritable and can't concentrate on your work. When you can't get the work done properly, your head starts to feel heavy.
On top of all this, you feel incredibly tired. The symptoms of depression in bipolar disorder are often similar to these symptoms of extreme fatigue. So when you don't get enough sleep, your mind can feel like you're going to fall back into a depressive state. It's a slippery slope.
When we are not feeling well, we are unable to make good decisions. This makes it difficult for us to cope healthily with the additional stress that this creates.
That means, even something as small as sleeping an hour less at night can have a long-term impact on your life.
Food and our minds
Talking about eating well, to be honest, it's still a challenge for me. We all love to eat delicious food. Kottu, fried rice, quick eats, sweet drinks... these have become a part of our lives. But the results of these are twofold.
One is the physical effects we all know about - things like weight gain, diabetes, and an increased risk of heart disease .
The other thing is the immediate effect. When we eat junk food, we feel like we're rotten. We feel heavy, lifeless, and just want to be stuck. This is just like not getting enough sleep. All of this is a big threat to the journey of recovery from Bipolar Disorder.
The difference between good and bad habits
Let's look at a small table to understand this clearly.
| Things to practice (good habits) | Things to avoid (bad habits and influences) |
|---|---|
| Sleep: Go to bed and wake up at the same time every day. Get 7-8 hours of good sleep a day. | Bad habit: staying up late at night, sleeping too much during the day. Effects: Frequent mood swings, excessive fatigue, and symptoms such as depression. |
| Diet: Eat a balanced diet that includes vegetables, fruits, and lean protein. Reduce sugar and processed foods. | Bad habit: Eating excessive amounts of oil, sugar, and flour (junk food). Effects: Physical discomfort, weight gain, and mental depression. |
| Exercise: Engage in simple exercise like walking or running for at least 30 minutes every day. | Bad habit: Sitting in one place without engaging in any physical activity. Effect: Decreased energy, increased stress, sleep disturbances. |
| Stress: Choose a job or hobby that suits you, one that is low in stress. Practice meditation, listening to music, etc. | Bad habit: Constantly facing high-pressure situations. Effect: Exacerbation of the illness (triggering episodes), frequent irritability. |
Think about the things you "could" do.
When it comes to stress management, one thing that has helped me is choosing a job that suits me and that gives me peace of mind. For example, I learned that even though I am good at troubleshooting my computer, I am not a good fit for a career as a computer technician. Because if a large organization's network suddenly goes down, I can't handle the pressure of having to fix it.
It's okay. It's not my weakness.
The biggest thing I learned during the counseling process was what kinds of careers I was good at, what kinds of situations I felt comfortable in. Once I figured that out, all I had to do was find those kinds of situations and live my life happily.
When dealing with bipolar disorder, we often think about the things we "can't do." But one of the reasons I was successful in my recovery journey was because I focused on the things I "can do" and forgot about the things I couldn't do.
Mental and physical health are like two sides of the same coin.
We should never separate mental health from physical health. When I am physically healthy, I feel good mentally. When I am mentally healthy, my body feels good too.
If you focus on everything that makes you feel good, you can not only live better, but you can also live healthier for longer. It's best to talk about all of this with your doctor and create a lifestyle that suits you.
Take-Home Message
- Managing bipolar disorder is a team sport. You, your doctor, and your lifestyle all need to work together.
- Good sleep is like medicine. Make it a priority. Develop a habit of going to bed and waking up at the same time every day.
- What you eat is your strength. Healthy food is good for your body and mind.
- Identify your stress triggers and learn to avoid or manage them.
- Stop worrying about the things you can't do and focus on the things you can do. That will give you great strength.
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