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September 2024

Lifestyle and Exercise

The Role of Exercise in Managing Bipolar Disorder

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The Role of Exercise in Managing Bipolar Disorder “Low intensity, Long hours” is the guiding principle of any exercise advice here at BP Harmony. When we think about managing bipolar disorder (BPD), conventional advice begins with pharmaceutical medication and psychotherapy. However, exercise, or what we mean by “movement” at BP Harmony, is a vital activity to regain balance and plays a crucial role in optimizing the body for healing and long-term recovery. Let’s dive into five ways exercise can make a real difference for those seeking reprieve from the extreme disruptions of bipolar disorder. This blog will also answer a common question: does bipolar help bipolar? Let’s jump straight into it. Mood Regulation: Nature’s Antidepressant In previous posts, we have covered how the chaos of the mind leads to mood swings. Exercise is a great way to silence racing, negative thought patterns by focusing on the goal of completing your workout. Exercise acts as a stabilizer because it dislodges a person from their problems by focusing on breathing, feeling the “burn,” and becoming goal-oriented. During exercise, the body primarily releases beta-endorphins. These are part of the body’s natural pain-relief system and contribute to feeling good, where people experience feelings of euphoria, reduced pain, and general well-being after moving their bodies. The key to keep in mind with BPD is to not elevate the mood too much or else one can fall into hypomania or even mania. This is why at BP Harmony we advise and teach “low intensity” forms of movement like walking, Yoga, and gardening. Exercise also releases neurochemicals such as dopamine, serotonin, and norepinephrine, contributing to improved mood and cognitive function. Better Sleep, Better Control The “long hours” piece of the BP Harmony exercise model tires the body and prepares it for sleep. Sleep is the most important pillar to erect and maintain for BPD recovery. Poor sleep is very common and often an essential problem that needs to be addressed for BPD patients. The key is to exercise early in the day to elevate mood enough to get through one’s daily responsibilities and long enough so that one feels tired at bedtime. When one engages in regular physical activity, the body naturally tires, making it easier to fall asleep and, more importantly, stay asleep. This improved sleep quality helps regulate the body’s internal clock, allowing for more restful nights and, consequently, more balanced days. This is easier said than done, but regular exercise will help in (1) falling asleep faster, (2) staying asleep throughout the night, and (3) feeling rested and alert in the morning due to deep, rejuvenating sleep. Taming Anxiety and Stress For people with BPD, stress and anxiety are more than just temporary feelings — one can be stuck in these intense emotions for months or even years with little relenting. The beauty of exercise lies in its ability to jettison stress off of the body and prevent it from returning by promoting the beneficial chemicals mentioned in the previous sections. When one moves their body, whether through strength training, jogging, or a peaceful swim, the muscles release tension, so the mind begins to relax. This stress relief is not just physical; it’s emotional and mental. In the manic phase, there is an excess of energy that needs to be released otherwise it manifests in disruptive thought patterns and harmful behaviors. A Sharper Mind: Cognitive Clarity through Movement Once the body purges stress and anxiety, gets regular doses of beneficial endorphins, and receives quality sleep, the brain is able to function at an optimal level (provided the individual is fueling their body with nourishing foods). Many people living with bipolar disorder face challenges with memory and concentration, sometimes due to the condition itself, or as a side effect of medication. Regular physical activity will sharpen one’s cognitive function and keep the mind alert. One could also take a look into mental exercises for bipolar disorder. Aerobic exercises like cycling, brisk walking, or even dancing have been shown to stimulate brain function. It’s as if you’re not only strengthening your muscles but also exercising your mind, making it more resilient in the face of cognitive challenges. Practical Tips for Incorporating Exercise into Your Routine Each workout, no matter how small, becomes a  victory. Whether it’s lifting heavier weights, running a bit further, or simply showing up for a session, these achievements build self-esteem and foster a sense of accomplishment, which helps the individual move toward a goal oriented mindset. When committing to a bipolar disorder exercise, it is not just about improving physical health—it’s about restoring confidence and proving to oneself that they have the power to influence their own well-being. BPD can feel like a massive loss in agency, and regaining a sense of control with exercise can play a huge role in reclaiming a self of ownership in one’s life. Despite knowing these benefits, it can be challenging figuring out where to start and finding the motivation to stay consistent. Here are a few tips to bear in mind:  Start Small: Begin with simple activities like walking, yoga, or swimming, then gradually increase intensity. Remember the BP Harmony mantra of “Low intensity, Long hours”; if thinking about upcoming exercise causes anxiety, then consider lowering the intensity even more. Consistency is Key but it’s okay to fall out of routine: The benefits of exercise, particularly for BPD, come from regularity. It’s better to engage in short, consistent sessions than sporadic, intense ones. However, BPD can pose many disruptive bumps in one’s routine and it is okay to let that happen so that one doesn’t feel that there is no point since they can’t stay regular.  Mix It Up: Variety keeps things interesting and helps you stay motivated. Try a combination of aerobic exercises (walking, jogging, cycling), strength training (weights, resistance bands), and mindfulness-based activities (Yoga, Tai-Chi, Qi-Gong). Listen to Your Body: Be mindful of how the body and mind respond to exercise. During manic phases, avoid overexertion, which can fuel the high. During

Understanding Bipolar Disorder

Bipolar I Disorder with Rapid Cycling: A Closer Look

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Bipolar I Disorder with Rapid Cycling: A Closer Look Imran Ghani Receiving a Bipolar Disorder diagnosis can be scary. What does it mean for one’s personal and professional life? Will the person be able to live fully again? While this is true, getting the right diagnosis can offer a framework to properly understand oneself and also chart a recovery plan after forming a proper conception of their mental illness. Generally speaking, bipolar disorder is a complex and often misunderstood mental health condition, characterized by extreme mood swings that can drastically alter a person’s behavior, energy levels, decision-making, and ability to function. In previous posts, we have discussed the types of diagnoses; today, we will dive deeper into a particularly challenging stage where Bipolar Disorder 1 (BPD1) combines with Rapid Cycling.  The experience of rapidly cycling between hypomania, depression, and mixed states where you experience both at the same time is termed Cyclothymic Disorder. However, someone with BPD1 can experience rapid fluctuations in a cyclical, yet unpredictable, manner as well. For those dealing with rapid cycling, life can feel like a relentless rollercoaster of highs and lows. Let us explore what it means to live with BPD1 and Rapid Cycling, dive into the symptoms of bipolar 1 in adults, and discuss how one can take steps toward breaking free from this exhausting pattern. What is Bipolar Disorder 1 with Rapid Cycling? A person can receive the BPD1 diagnosis during or after the occurrence of at least one manic episode, which may or may not be followed by depressive episodes. Rapid Cycling refers to the presence of four or more mood episodes (mania, hypomania, or depression) within 12 months. The combination of bipolar disorder with rapid cycling means one’s energy levels can vary from week to week or even day to day. The rapid transitions make it difficult for those affected to maintain stability in their personal, social, and professional lives. Unlike typical BPD, which can span months or even years, individuals with rapid cycling may experience abrupt and dramatic swings between emotional extremes. These shifts are not necessarily triggered by external circumstances, which makes rapid cycling both unpredictable and exhausting. This is why working with a licensed health professional is important to discuss medication options when lifestyle changes are not sufficient for regaining and maintaining balance. Mania & Depression: The Highs and Lows That Come at a Cost Everyone’s experience of bipolar 1 disorder with rapid cycling is unique; hence, it is difficult to make general statements about the personal experience. One person may feel a tingling euphoric sensation in their body that makes them feel social, powerful, and highly optimistic while another person may feel irritable by a flight of ideas, paranoid thoughts about some grand conspiracy, and working on several full-time projects. However, from the outside, mania has several noticeable characteristics: Lack of Sleep Racing Thoughts Shifting Eyes Rapid Speech Irascibility  Hyper-Sexuality Impulsive Behavior Excessive Spending Thoughts of Grandeur Delusional Thoughts The same can be said about the personal experience of Bipolar Depression. Each individual’s experience is different; however, there are some salient characteristics as well: Crying spells Pessimism, Indifference Lack of energy, Fatigue Excessive Sleep Insomnia Unexplained Aches and Pains Irritability, Anxiety, Agitation, Anger Feeling Worthless, Hopeless, or Guilty Lack of Concentration, Forgetfulness Lost Interest in things once enjoyed Withdrawal from Social Situations Thoughts of Death, Self-harm, or Suicide Dealing with any one of these issues can be daunting, now imagine trying to deal with several of these severe symptoms at the same time while trying to fulfill the responsibilities of school, work, and family life! Trying to Escape the Rapid Cycling Roller Coaster As intimidating as it can be to try to escape the chaos of BPD1 and rapid cycling, recovery is possible. The body has a miraculous ability to heal itself; one must orient it in such a way that will (1) lessen the severity of symptoms and (2) help one completely break free from severe mood instability. Here is what to consider: Slow down: the body rebels against a person who is living in a state of imbalance. Reduce the number of activities in life to help convince the body it is being given space to rest and recover.  Contact a psychiatrist immediately if one has not already to discuss if mood stabilizers, antipsychotics, and other medication types are temporarily the right course of action for stabilization.  Avoid all caffeine, alcohol, and recreational drugs, as these will very likely make matters worse Maintain a regular, daily routine – especially training the body to go to bed and wake up at the same time after 8 hours, even if one doesn’t sleep the whole time.  Eliminate processed foods (i.e. junk foods) from one’s diet. There is a direct correlation between poor diet and poor mental health. Grab a copy of the BPH e-book to receive three meal plans for free! Move the body with light exercise like walking 45 minutes to an hour in the morning. Confide in a close friend or family member when feeling unable to bear the intensity of rapid cycling.   Conclusion Living with Bipolar I Disorder with Rapid Cycling can be an overwhelming experience. The unpredictability of mood swings, the intensity of manic episodes, and the emotional fallout of depressive episodes create a perfect storm that can leave individuals feeling out of control. However, with the right treatment and support, it is possible to regain stability and lead a fulfilling life. Consider joining the BPH community for support.

various symptoms of bipolar disorder in women
Inspirational Stories and Role Models

Bipolar Disorder in Women: A Unique Journey of Struggles and Strength

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Bipolar Disorder in Women: A Unique Journey of Struggles and Strength Bipolar disorder is a complex mental health condition, and for women, the experience is profoundly shaped by both biological and societal factors. The interplay between hormonal fluctuations, emotional labor, and societal expectations creates a distinctive path for women navigating this condition. In this blog post, we’ll delve into the unique aspects of how bipolar disorder manifests in women, shedding light on the subtle yet significant differences that distinguish their experiences from men. Hormonal Influences on Bipolar Disorder One of the most defining aspects of bipolar disorder in women is the direct influence of hormonal changes. Throughout life, women undergo a range of hormonal shifts—from the monthly cycle of menstruation to the transformative phases of pregnancy and menopause. These hormonal fluctuations don’t just affect physical health; they have a profound impact on mood regulation, often intensifying the emotional swings characteristic of bipolar disorder. For many women, the menstrual cycle is critical in mood variability. Premenstrual dysphoric disorder (PMDD) can exacerbate symptoms, causing pre-existing mood swings to deepen, especially in the days leading up to menstruation. This intensification of mood episodes can blur the line between bipolar symptoms and hormonal influences, making it harder to maintain emotional stability during certain periods of the month. The effect of hormonal shifts is not limited to menstruation. Pregnancy, postpartum, and menopause are also key phases where mood disturbances can spike, potentially triggering or worsening bipolar episodes. The postpartum period, in particular, is a vulnerable time for women with bipolar disorder, with an increased risk of severe depression or even postpartum psychosis. The complexity of these hormonal transitions adds a layer of unpredictability that often makes managing the condition more challenging for women compared to men. The Diagnostic Dilemma The journey toward a diagnosis of bipolar disorder for women is often fraught with misunderstanding and delay. Societal perceptions and stereotypes around emotional expression play a significant role in this. Women’s emotional volatility is frequently dismissed or labeled as “hormonal,” which can overshadow the true nature of their mental health struggles. What might be recognized as manic or depressive episodes in men may be seen as emotional overreaction or stress-related issues in women. This diagnostic gap is particularly evident in the higher rates of women being diagnosed with Bipolar II Disorder, which involves more depressive episodes and less intense manic phases, known as hypomania. Hypomania, often manifesting as increased energy, creativity, or irritability, is sometimes misunderstood or downplayed, while depressive episodes are more likely to be the focus of medical attention. While there are advantages to riding the wave of energy that comes with hypomania, staying in this state for too long poses a severe risk of slipping into full-blown mania.  The consequence of this is not only a delayed diagnosis but also the potential for inappropriate treatment. Women may be prescribed antidepressants without mood stabilizers, which can inadvertently trigger manic episodes in those with undiagnosed bipolar disorder. The lack of awareness and understanding surrounding the gendered nuances of the condition leads to a misalignment between what women are experiencing and the treatments they receive. Emotional Labor and Relationship Strain Women are often the emotional anchors in their families and social circles, carrying the weight of emotional labor on top of managing their mental health. Bipolar disorder can intensify the strain of this emotional responsibility. During depressive episodes, the expectation of being emotionally available to others can feel overwhelming, while in manic or hypomanic states, impulsivity and erratic behavior can lead to strained relationships and conflict.  The emotional dynamics in personal relationships become more complicated for women with bipolar disorder. The societal conditioning that women should be caretakers—always nurturing, always strong—creates a burden. When their illness interferes with their ability to fulfill these roles, feelings of guilt, shame, and inadequacy often arise. This can cause women to internalize their struggles, further exacerbating their mood swings and deepening their emotional instability. Moreover, during manic episodes, impulsive behaviors—such as overspending, risky decision-making, or increased irritability—can damage trust in close relationships, leading to isolation. Women, already grappling with the challenges of their condition, often find themselves feeling unsupported or misunderstood by those closest to them. The Complexity of Motherhood Motherhood brings another layer of complexity to the experience of bipolar disorder in women. The emotional demands of parenting are immense – especially in the modern world – and for women with bipolar disorder, the stakes feel even higher. The pressure to be emotionally present and nurturing is ever-present, but the unpredictable nature of bipolar disorder can make this a daunting task. The mood swings associated with the disorder can impact parenting in different ways. During depressive episodes, the energy and motivation required to care for children may be in short supply, leading to feelings of guilt. Manic episodes, on the other hand, may cause hyperactivity, impulsive decision-making, or a chaotic environment, which can be confusing or unsettling for children. For many women, the decision to have children is also influenced by their diagnosis. The potential genetic transmission of bipolar disorder, as well as the challenges of managing the condition during pregnancy, make family planning a particularly sensitive issue. Some women must weigh the risks of staying on medication during pregnancy, knowing that certain treatments may affect their unborn child, while others may struggle with the emotional toll of going off medication and risking severe mood episodes. Navigating Societal Expectations The societal expectations placed on women exacerbate the challenges they face in managing bipolar disorder. Women are often expected to be emotionally stable, nurturing, and in control at all times. This expectation can clash violently with the realities of living with a mood disorder, where control over emotions is often elusive. The pressure to meet these societal ideals can create a sense of isolation for women. They may feel unable to express the true extent of their struggles for fear of being judged or misunderstood. Instead of seeking support, many women push themselves to “hold it all together,” which only

the Cycle of Mania and Depression
Understanding Bipolar Disorder

Understanding the Cycle of Mania and Depression in Bipolar Disorder

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Understanding the Cycle of Mania and Depression in Bipolar Disorder Living with Bipolar Disorder (BPD) can be understood as trying to achieve balance without falling into either extreme of mania or depression. However, for someone who is predisposed to this mood disorder, there are some key features to be aware of to understand and avoid the cyclical nature of uncontrolled mania and depression. Rapid Cycling One should be aware that there is a degree of severity of BPD called rapid cycling. Mayo Clinic defines it as when, “you have had four mood episodes in the past year where you switch between mania and hypomania and major depression.” If you identify this in yourself, talk to your doctor about manic depression and about taking correct medications to first stabilize before attempting to escape the vicious cycle and regaining balance. Know Your Triggers Previous posts have discussed such triggers of mania and depression as stress, insomnia, poor diet, trauma, substance abuse, alcohol, lack of exercise, isolation, hot weather, cold weather, lack of sun exposure, etc. Each one of these variables can trigger the cycle of mania and depression, so knowing yours will help you recall what set things out of control and to better deal with them in the future if not completely avoid. There is No Straight Path Everyone with BPD has a different experience in terms of the sequence, duration, and severity of manic and depressive symptoms. While one may start in hypomania another person may start with depression. Here are two sample pathways:  John experiences stress and insomnia, which leads to a hypomanic state for 1-month. This then elevates to mania for 4-months. Finally, in an act of self preservation to stop the unsustainable lifestyle, John’s body dramatically shifts him to major depression for 13-months. In this 13-month period of depressive symptoms, John is tipped into mixed states where he experiences hypomania and depression at the same time.  Jane has a poor diet. Bad calories lead to low energy, lack of motivation, bloating, moodiness, which then send Jane to depression. She cries motionless in her room and is unable to sleep due to the sinking feeling in her chest. This happens for 1-month until her spiraling thoughts and lack of sleep result in frantic activity. Jane thinks her depression has lifted and goes on a shopping spree, socializes excessively, and takes on many projects to make up for lost time. She does not realize she is hypomanic and falls into the manic state of bipolar disorder after 6-months of hyperactivity.  The cycle of bipolar disorder is unpredictable, confusing, and unique for every person. Each cycle can also have a unique pattern, so it takes incredible will and focus to regain balance.  How to Escape the Cycle of Mania and Depression Take your medication according to the prescribed dosage and frequency.  Prioritize sleep by being in bed for 8 hours every night. Go to sleep at the same time and wake up at the same time.  Eat healthy meals throughout the day and eat your last meal at least 4 hours before going to sleep. You can find the BPH nutritional guidance and sample meal plans in the book The Five Pillars of Bipolar Recovery which can help in shortening the bipolar disorder recovery time. Identify and remove the causes of stress in life. This is easier said than done as often the cause of stress is work or family. Consider temporarily finding work that is less stressful even if it pays less and to distance yourself from loved ones out of a desire to be better to them in the future.  Move your body everyday. This can be walking, Yoga, weight training, etc. Combined with proper sleep and healthy eating, this is a great way to recalibrate. Seek therapy to process painful experiences so they no longer trigger mania or depression after mania. Psychology Today is a great resource for finding therapists online and in your locality. The two scenarios John and Jane portray how a person can be stuck in this cycle for months or even years. However, follow the advice above and you are likely to find brief periods of stability, and with consistency and time those periods of stability will expand so much that stability becomes the norm. Talk to your doctor to see if you are rapid-cycling, know your trigger to avoid them, observe the nuanced differences of each cycle, and follow the tips above to find and maintain stability one day. Recovery is possible, so keep up the hard work!

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