Introduction
Bipolar disorder presents itself for many as wild swings in emotions, and one of the most challenging aspects is managing anger and irritability. These intense feelings can wreak havoc on our relationships and careers if left unchecked. Let’s outline the many ways to tame our inner, emotional beast!
Anger is a normal human emotion. But for those with bipolar disorder, it can feel like the anger dial gets cranked up rapidly to over 1000. During manic or hypomanic episodes, we might find ourselves snapping at loved ones over the tiniest things. And even during depression, that irritability can simmer just below the surface.
The tricky part is that this anger isn’t just “in our heads.” When we get fired up, our bodies release stress hormones like adrenaline and cortisol. Over time, this can take a toll on our physical health, potentially leading to issues like heart disease and high blood pressure.
Recognizing Your Anger Triggers
One of the most powerful tools in our bipolar toolkit is self-awareness. Start paying attention to what sets you off. Is it lack of sleep? Poor food? Stress at work? Skipping your meds? Lack of exercise? Keep a mood journal and look for patterns. You might be surprised at what you discover!
Some common warning signs that anger is building include:
- Feeling “on edge” or easily annoyed
- Feeling your heart race
- Clenching your fists or jaw
- Having racing thoughts
- Not being able to focus
- Feeling some level of chronic pain
- Feeling Fatigue
Strategies to Cool Down the Rage
Here are some tried-and-true techniques to help manage bipolar anger:
- Take a time-out: When you feel your temper rising, step away from the situation. Take some deep breaths, go for a short walk, count to ten, or find a quiet space to decompress.
- Get moving: Exercise is a fantastic way to burn off that angry energy. Go for a run, hit the gym, or move around rhythmically in your home.
- Practice mindfulness: Meditation and yoga can help you stay grounded and less reactive to triggers. Check out our resources on mindfulness.
- Communicate openly: Talk to your loved ones about your bipolar disorder and how it affects your moods. The more they understand, the better they can support you but also aspire to be merciful with them when they fall short in understanding.
- Create a family action plan: Work with your family to develop strategies for handling anger episodes. This might include agreed-upon cues for when you need space or when it’s time to seek professional help.
- Treat yourself to a nutrient-dense, hardy meal 3-4 hours before bedtime and hydrate sufficiently.
The "I Am Worth It" Exercise
Here is an exercise from Dr. Redford Williams’ LifeSkills program that goes by the mnemonic “I am worth it.”Ask yourself these four questions:
- I: Is this situation Important to me?
- A: Is my anger Appropriate given the facts?
- M: Can I Modify this situation?
- Worth It: Is taking action Worth It?
If you answer “no” to any of these, it’s a sign to take a step back and cool down before proceeding. If it’s all “yes,” then you can address the issue calmly and constructively.
Be Kind to Yourself & Others
Remember, managing bipolar anger is part of the healing journey that can be overcome with practice and slow steps. There will be setbacks, and that’s okay. The important thing is to keep trying and to forgive yourself for past outbursts while also seeking the forgiveness of others we may hurt with our anger. With time and practice, you’ll get better at recognizing your triggers and keeping your cool.
Living with bipolar disorder isn’t easy, but we’re all in this together. By understanding our anger, developing coping strategies, and maintaining open communication with our loved ones, we can lead happier, more stable lives. Stay strong bipolar warriors – you’ve got this!
