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7 tangible coping strategies for managing bipolar disorder

Are you seeking practical ways to cope with bipolar disorder in your day-to-day life?

This guide explores seven effective strategies to help you manage mood swings, reduce stress, and enhance your overall wellbeing.

From setting up a routine to knowing when to seek professional help, these tips aim to support you in leading a fulfilling life while managing your condition.

While these strategies act as a general guide, if you think you might be living with bipolar disorder, the best first step to take is to visit your GP for professional healthcare support.

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1. Establish a routine

According to ReachOut Australia, managing bipolar disorder can be challenging, but establishing a routine can play a significant role in stabilising your symptoms and boosting your overall wellbeing.

It’s important to develop a routine that aligns with your lifestyle, incorporating regular mealtimes, bedtimes, and exercise.

Here are some tips for maintaining a consistent routine, according to WebMD:

  • Create a consistent sleep schedule: Adequate sleep is essential for managing bipolar symptoms. Aim to go to bed and wake up at the same time each day.
  • Plan daily activities: Having a structured schedule can help reduce stress and bring order to your day. Use a to-do list to prioritise daily tasks.
  • Seek regular employment: Finding a job with consistent hours can support your routine. A Disability Employment Services provider like APM can assist you in finding suitable work.
  • Set medication reminders: Consistency with medication is vital. Use phone reminders or a pill organiser to ensure you take your medication as prescribed. Remember to only ever take medication that has been prescribed to you by a medical professional.


2. Practise stress-reduction techniques

Healthline explains that stress can exacerbate mood swings and other bipolar symptoms. Implementing stress-reduction techniques can help mitigate these effects.

Consider the following strategies:

  • Deep breathing exercises: Slow, deep breaths can help calm your mind and reduce anxiety in stressful situations.
  • Mindfulness or meditation practices: Mindfulness and meditation can improve your mood and lower stress levels. Apps like Smiling Mind offer guided meditations.
  • Regular exercise: Physical activity is a great stress reliever and can improve your overall wellbeing. Choose an activity you enjoy and incorporate it into your routine.
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3. Build a support network

ReachOut Australia explains that a reliable support network is crucial for managing bipolar disorder. Surround yourself with people who understand your condition and can provide support during challenging times.

Ways to build your support network include:

  • Join a support group, such as Black Dog Institute: Engaging with others who share your experiences can be invaluable. Look for local groups or online communities.
  • Connect with friends and family: Time spent with loved ones can foster a sense of belonging and support.
  • Consider therapy or counselling: A mental health professional can offer additional support, guidance, and a personalised treatment plan.


4. Monitor mood changes

According to Mind, monitoring your mood changes is essential when living with bipolar disorder. It helps in identifying the warning signs of depressive or manic episodes, enabling timely adjustments to your treatment.

Here’s how to effectively monitor your mood:

  • Keep a mood journal: Recording your daily moods via a mood journal or mood chart can help you spot patterns and triggers. Use a mood chart or app to track your progress.
  • Track symptoms and triggers: Monitor changes in your appetite, sleep, and energy levels. Identify stressors such as lack of sleep or high-stress situations.
  • Adjust your treatment plan as needed: Work closely with your healthcare provider to modify your treatment based on observed mood changes.
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5. Avoid substance use

According to Psych Central, substance use can aggravate bipolar symptoms and hinder your treatment. This includes alcohol, illicit drugs, and medications not prescribed to you.

Here are tips to help you avoid substance use:

  • Limit alcohol and drugs: These substances can trigger mood swings and interfere with your medication. Avoid or minimise use.
  • Reduce caffeine and nicotine: Both can disrupt sleep and increase anxiety. Limiting their use can help stabilise your mood.
  • Be cautious with medications: Some medications can interact with bipolar treatments. Consult your healthcare provider before starting any new medication.


6. Prioritise self-care

According to Healthline, self-care is essential for managing bipolar symptoms and enhancing your wellbeing. Focus on the following self-care practices:

  • Maintain a balanced diet: A healthy diet can positively impact your mood and energy levels. Emphasise whole foods and minimise processed foods.
  • Ensure adequate sleep: Sufficient sleep is vital. Adhere to a consistent sleep schedule and practice good sleep hygiene.
  • Engage in activities you enjoy: Hobbies and activities that bring joy can lift your mood and reduce stress. Make time for these in your routine.
  • Incorporate relaxation: Daily relaxation techniques such as deep breathing, yoga, or mindfulness can reduce stress and improve your mood.

7. Seek professional help

Health Direct explains that working with a mental health professional is crucial in managing bipolar disorder. They can suggest personalised coping strategies, prescribe necessary medications, and provide support tailored to your situation.

Here’s how to seek professional help:

  • Research providers: Look for mental health professionals who specialise in bipolar disorder. Seek referrals and read reviews.
  • Schedule an appointment: Book a consultation to discuss your symptoms and explore treatment options.
  • Be open and honest: Share your thoughts and feelings with your provider. Ask questions and express any concerns.
  • Explore different therapies: Various therapies, such as cognitive-behavioural therapy, can help manage your symptoms. Be open to trying different approaches.
  • Be patient: Finding the right treatment plan takes time. Be patient with yourself and maintain communication with your provider.

Managing bipolar disorder can be challenging, but with the right strategies, you can effectively manage your symptoms and live a fulfilling life.

If you need immediate support, contact Lifeline at 13 11 14, or if in immediate danger, call 000.

Remember, you are not alone, and professional help is available. With the right support, it’s possible to manage your symptoms and reclaim control of your life.

For more information, visit our blog on living with bipolar disorder.

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About this article

APM supports people with disability, injury, or a health condition through various programs and services across its businesses, including Disability Employment Services in Australia.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

When discussing disability, APM’s copy style is to use person-first language and the social model of disability in the first instance. Some articles may use identity-first language or refer to the medical model of disability for clarity or to better suit a specific audience.

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