Managing Stress With Bipolar Disorder

If you're one of the two million Americans with bipolar disorder, you probably already know that stress tends to be one of the condition's top triggers. What you may not know: An abnormal enzyme linked to bipolar disorder seems to impair thinking under stress. In fact, animal research suggests even mild stress can make manic symptoms worse, making you feel more easily distracted, more impulsive, and less able to make decisions. Sadly, we can't do much about your nosy in-laws or that looming deadline—but we can offer these tips to help you ease everyday tension, lessen mood swings, and enjoy life a little bit more.

Get your sleep.

It's a vicious cycle. Stress—the number #1 cause of most sleep problems—keeps you tossing and turning, which stresses you out even more. For people with bipolar disorder that cycle spells trouble, since changes in sleep patterns can trigger episodes or make them worse. Try creating your own bedtime ritual. A warm bath, soothing music, or a long novel can help you forget the day's cares and send a signal to your body that it's time for sleep.

Avoid alcohol and drugs.

Research shows bipolar disorder is more likely to lead to substance abuse than any other mental illness. That's a dangerous combination: Researchers from the University of Texas Health Center in Houston have found that drinking and taking drugs tends to make bipolar episodes more frequent and severe, and can up stress, anxiety, and other problems even more.

Try bird watching Or knitting.

Or join a book club. According to research published in the Australian and New Zealand Journal of Psychiatry, people with bipolar disorder who cultivated hobbies through local community groups found sharing such mutual interests to be as beneficial, if not more so, than what they gained from traditional mental health groups. We're not saying you should skip that next support meeting, but you may want to try branching out with other activities you enjoy.

Check your work habits.

Taking regular time off, downshifting to part-time, or even finding a new job can all be smart strategies for managing workplace pressures. If you can't afford a big career switch, look for small ways to tweak your routine. Even occasional breaks from e-mail or your Blackberry can help make you feel less stressed.

Get moving.

Exercise helps you sleep better and boosts the release of endorphins, those feel-good chemicals that help fight stress. Plus, regular workouts can help you fight weight gain, a common side effect of many bipolar meds. (As always, talk to your doctor before starting any fitness plan.)

Ask for support.

Studies show that bipolar patients who reach out to family and friends for help are more successful at managing stress and preventing episodes than those who try to go it alone. Whether you opt for a simple spoken agreement among friends or a more formal written plan, make sure your loved ones know your triggers and warning signs. Your doctor can help suggest sound coping strategies for everyone.