Managing the Downs

Managing the Downs

Follow these steps to prevent depressive episodes.

1. Keep up with your treatment plan. Take all your medicines and see your therapist regularly. Experts say combining medications with psychotherapy ismuch more effective at treating bipolar disorder than taking meds alone.
2. Enlist the help of others. Bipolar depression makes it tempting to disengage. "You have to combat withdrawal,"says John Preston, Psy.D., psychology professor at Alliant International University in Sacramento. Ask loved ones to help you stay connected.
3. Stick to your normal routine. It can help lower stress and keep you plugged in with the rest of the world.
4. Avoid alcohol and other drugs. "Alcohol is poison for bipolar depression," Preston says. Even moderate amounts of caffeine can interfere with quality rest, so cut back.
5. Monitor sleep habits. Most people tend to sleep more when they're depressed. Try going to bed and getting up at about the same time each day, and ask your partner or spouse to help you find ways to fight fatigue.
6. Exercise. It's even more critical for treating bipolar depression than it is for bipolar mania. "You don't have to be a jock," says Preston. "Even 15 minutes of walking a day can help."
7. Join a support group. Talking with others who've gone through it can help pull you out of a dark mood. Ask your doctor for referrals.
8. Consider taking time off work. Ask for sick leave if you feel you need time away, either during or after a depressive episode, suggests David Miklowitz, Ph.D., psychology professor at the University of Colorado in Boulder. You don't have to give details.
9. Develop an emergency plan. People with bipolar depression are especially at risk for suicide. Talk with your doctor and loved ones for how to handle low points before there's a crisis.