Bipolar disorder is a mental health condition characterized by extreme mood swings that include emotional highs (mania or hypomania) and lows (depression). A “bipolar attack” typically refers to the onset of one of these episodes, either manic or depressive. During these episodes, individuals may feel overwhelmed, disoriented, and unable to manage their emotions effectively. For those experiencing or witnessing a bipolar attack, understanding what to do can help manage the situation more effectively.
This article provides practical advice on what to do during a bipolar attack, whether you are the one experiencing it or you’re helping someone else. By recognizing the symptoms, implementing coping strategies, and seeking professional support, you can mitigate the intensity of the episode and promote mental well-being.
Bipolar Disorder and Bipolar Attacks
What Is a Bipolar Attack?
A bipolar attack is when the symptoms of bipolar disorder intensify, leading to a manic, hypomanic, or depressive episode. These attacks can vary in severity and duration, and they may be triggered by factors such as stress, sleep disturbances, substance abuse, or changes in medication. While these episodes can feel overwhelming, they are manageable with the right strategies.
Manic episodes are characterized by excessive energy, heightened mood, impulsivity, and potentially reckless behavior.
Depressive episodes involve feelings of extreme sadness, fatigue, and a lack of interest in daily activities.
Common Symptoms of a Bipolar Attack
Symptoms of a Manic Episode:
Feeling overly euphoric, elated, or irritable
Increased energy, hyperactivity, and racing thoughts
Decreased need for sleep
Impulsive decision-making and engaging in risky behavior (e.g., spending sprees, substance use)
Grandiosity or inflated self-esteem
Rapid speech and difficulty concentrating
Symptoms of a Depressive Episode:
Prolonged sadness or feelings of emptiness
Loss of interest in activities once enjoyed
Fatigue and lack of energy
Difficulty concentrating or making decisions
Changes in sleep patterns (sleeping too much or too little)
Feelings of worthlessness or guilt
Suicidal thoughts or behaviors
1. Recognize Early Warning Signs
Identifying Triggers and Patterns
The first step in managing a bipolar attack is recognizing the early warning signs of an impending episode. Each individual may experience unique triggers, but common ones include stress, sleep deprivation, and alcohol or drug use. Keeping track of personal patterns and emotional shifts can help prevent an episode from escalating.
Common triggers:
Stressful life events (relationship conflicts, job loss)
Disrupted sleep schedule
Changes in medication
Substance abuse
Seasonal changes
Monitoring Mood Changes
Individuals with bipolar disorder should monitor their mood changes regularly. This can be done by keeping a mood journal, using a mood-tracking app, or discussing emotional fluctuations with a therapist. By identifying shifts in mood, you can take early action to prevent a full-blown bipolar attack.
2. Coping Strategies During a Manic Episode
Stay Calm and Grounded
Manic episodes can cause feelings of euphoria or extreme irritability, making it difficult to stay grounded. If you’re experiencing mania, take deep breaths and focus on staying calm. Acknowledge that your thoughts and actions may feel heightened, but resist the urge to act impulsively.
Avoid High-Risk Behavior
Mania often leads to impulsive decisions that can have long-term consequences, such as overspending, engaging in risky sexual behavior, or substance abuse. If you feel the urge to engage in such behaviors, try to distract yourself with calming activities, such as reading, meditating, or listening to soothing music. If possible, involve a trusted friend or family member to help monitor your behavior.
Limit Stimulants
Caffeine and other stimulants can exacerbate manic symptoms by increasing energy levels and irritability. Try to avoid caffeinated beverages like coffee, energy drinks, and certain teas during a manic episode. Instead, focus on drinking water, herbal tea, or other calming beverages to maintain hydration without overstimulating your system.
Establish a Routine
During mania, it’s common to lose track of time and skip important routines like eating or sleeping. Creating a structured schedule for daily activities, meals, and rest can help stabilize your mood and reduce the risk of making impulsive decisions. Setting alarms for breaks and meals can serve as helpful reminders.
3. Coping Strategies During a Depressive Episode
Reach Out for Support
Depressive episodes can feel isolating, but reaching out for support can provide emotional relief. Contact a trusted friend, family member, or mental health professional who understands your condition. Simply talking about what you’re going through can alleviate feelings of loneliness and sadness.
Practice Self-Compassion
When experiencing depression, feelings of worthlessness or guilt can be overwhelming. Practicing self-compassion by being kind to yourself and recognizing that you are going through a tough time can be healing. Engage in positive self-talk and remind yourself that depression is a temporary state, not a permanent reflection of your self-worth.
Stay Active, Even in Small Ways
Depression often saps your energy and motivation, but staying physically active, even in small ways, can boost your mood. Simple activities like walking, stretching, or gentle yoga can release endorphins and improve mental clarity. Set small, achievable goals to help you maintain movement, even if it’s just a five-minute walk.
Prioritize Sleep and Nutrition
Depressive episodes can cause disturbances in sleep patterns, leading to oversleeping or insomnia. Create a relaxing bedtime routine to promote restful sleep, and make sure to eat balanced meals throughout the day, even if your appetite is low. Proper nutrition and sleep are essential for managing the symptoms of bipolar depression.
4. Managing Bipolar Attacks with Medication
Stay Consistent with Medications
For individuals with bipolar disorder, medication is often a crucial part of managing mood swings. Mood stabilizers, antipsychotics, and antidepressants may be prescribed to help maintain emotional balance. It’s important to take medications exactly as prescribed and to avoid skipping doses, as this can trigger a bipolar attack.
Communicate with Your Healthcare Provider
If you feel that your medication is no longer effective or if you experience side effects, it’s essential to communicate with your healthcare provider. They may adjust your dosage or switch medications to better manage your symptoms. Never stop taking medication without consulting your doctor, as this can lead to a rebound effect, triggering a severe episode.
5. Create a Support System
Build a Network of Trusted Individuals
Having a strong support system is key to managing bipolar disorder. Surround yourself with people who understand your condition and can provide assistance during episodes. Let them know the signs of a bipolar attack and discuss how they can help you during those moments, whether it’s providing emotional support or helping you avoid high-risk behavior.
Establish a Crisis Plan
Creating a crisis plan can be lifesaving during a severe bipolar attack. This plan should include a list of emergency contacts, your doctor’s information, and instructions for what to do if you experience a manic or depressive episode. Share this plan with trusted individuals so they can intervene if needed.
6. Seek Professional Help
Therapy and Counseling
Working with a therapist is essential for managing bipolar disorder. Cognitive Behavioral Therapy (CBT) and Dialectical Behavior Therapy (DBT) are common therapeutic approaches used to help individuals identify negative thought patterns and develop healthy coping strategies. Regular therapy sessions can reduce the intensity of mood swings and provide emotional support during bipolar attacks.
Inpatient or Outpatient Treatment
In severe cases of bipolar attacks, inpatient or outpatient treatment may be necessary. Inpatient treatment involves staying at a hospital or mental health facility where a team of professionals can monitor your condition and provide intensive care. Outpatient treatment may include regular visits to a psychiatrist or therapist for medication management and therapy sessions.
Consider Medication Adjustments
If you find that your current medications are not working as effectively, consult your psychiatrist about possible adjustments. This might include changing dosages, adding medications, or trying a new treatment plan. The right medication regimen can make a significant difference in stabilizing your mood and reducing the frequency of bipolar attacks.
7. Long-Term Strategies for Managing Bipolar Disorder
Develop Healthy Habits
Managing bipolar disorder in the long term requires establishing healthy lifestyle habits. Regular sleep, a balanced diet, and exercise can all contribute to more stable moods. Incorporating mindfulness practices like meditation or journaling can also help you stay in tune with your emotions and prevent future bipolar attacks.
Practice Stress Management
Stress is a significant trigger for bipolar episodes, so it’s important to develop strategies for managing stress effectively. Relaxation techniques like deep breathing exercises, progressive muscle relaxation, and guided imagery can help reduce stress and promote emotional balance.
Maintain Regular Doctor Visits
Consistent follow-up appointments with your healthcare provider are essential for managing bipolar disorder. Regular check-ins allow your doctor to monitor your progress, adjust treatment plans as needed, and provide guidance on how to prevent bipolar attacks. Don’t hesitate to discuss any new or worsening symptoms during these visits.
See Also: Bipolar II Disorder: Causes, Symptoms, Diagnosis & Treatment
Conclusion
Bipolar attacks can be challenging and disruptive, but with the right strategies, they are manageable. Recognizing the early signs, practicing coping techniques during manic or depressive episodes, adhering to medication regimens, and building a supportive network are all essential steps in managing bipolar disorder effectively. Seeking professional help and maintaining long-term healthy habits can further reduce the impact of bipolar attacks, promoting overall emotional stability and well-being.
