Self-Care For Bipolar 2: How To Nurture Yourself Through Ups & Downs
Self-care isn't a one-size-fits-all practice. It's not even a one-size-fits-you practice. One of the most valuable lessons we can learn is that responsive self-care is the key to maintaining balance and harmony. This is especially true for people with cyclical mood disorders like bipolar 2. Just as the seasons change, so do our external and internal landscapes. The way we care for ourselves should adapt accordingly.
Understanding Responsive Self-Care For Bipolar 2
Responsive self-care is the practice of tailoring your self-care routines to meet your current needs. Our needs fluctuate based on a multitude of factors, so our self-care needs to adapt. External variables like weather, friends, work, and finances have to be considered. We also need to attune to internal variables. With bipolar 2, these variables can seem random and unpredictable. They can also feel really unfair.
Understanding Bipolar 2's Impact On Your Emotional Wellbeing
Bipolar 2 is a diagnosis characterized by cycling moods. These moods change over weeks and months, not hours or days. Because of that, it can be difficult to see the long term patterns. We strongly recommend people with bipolar 2 track their moods over time, particularly if you've just been diagnosed. Information is power, and knowing your general patterns and triggers can give you a lot of power.
The Power of Knowing Your Mood Patterns
If you have bipolar 2 or a similar cycling mood disorder, you likely know what it feels like to be depressed, hypomanic, or neutral. It's important to understand your individual experiences of these moods. If you know what to expect, you can prepare and respond better. It's also easier to endure uncomfortable phases when you know how long they're likely to last.
What Is A Depressive Episode?
A depressive episode is a period of at least two weeks of feeling down, numb, disengaged, or hopeless. It's not the same as being sad about something that has happened. It's a general feeling that is different than sadness. Many people experiencing depression don't feel connected to emotion, and they may not cry. Others may cry a lot.
If you’re feeling hopeless or considering ending your life, please call 988 or go to the nearest hospital.
What Is Hypomania?
Hypomania can feel great. You've got tons of energy, you feel connected to people, and generally feel hopeful. You might even feel mildly euphoric. Who wouldn't want to feel that way? A hypomanic episode is a period of at least four days with elevated mood, a decreased need for sleep and food, and mild feeling of euphoria. Some people experience an agitated hypomania, which is less comfortable. This may feel like being on-edge and restless for at least four days without an external trigger.
A person must have at least one hypomanic episode, among other requirements, to receive a bipolar 2 diagnosis.
What's The Difference Between Hypomania and a Manic Episode?
A manic episode is a more intense version of hypomania. People experiencing a manic episode have little or no need for sleep or food. Their decision-making abilities are often drastically impaired. They sometimes make impulsive decisions that have lasting consequences, such as spending large amounts of money, marrying a stranger, leaving a job or marriage, driving recklessly, or having risky sex. This episode lasts at least one week and is often followed by a deep depression brought on by shame. People who have experienced a weeklong manic episode often qualify for a diagnosis of bipolar 1.
Knowing Your Mood Cycles: The Most Powerful Tool In Your Bipolar 2 Self-Care Kit
Cycling mood disorders can be difficult. They impact your energy, engagement, and relationships. That's why it's so important to gather data on your mood cycles. If you know that a depressive episode is likely to last 2-3 weeks and will be followed by a month of feeling neutral, it can be easier to get through. Depression is still rough, but the temporary nature of it for people with bipolar 2 does offer hope.
Awareness As Treatment
It's important to be consistent with any medications or specific advice a medical or mental health professional has given you. But awareness of your mood cycles is the second most important treatment method. Information is power, and power helps you live your best life.
Using Your Mood Cycles To Better Care For Yourself During Depressive Episodes
Here's the real benefit to awareness: you can use your good days and hypomanic episodes to prepare for the depressive episodes. It requires some planning, but over time it can become a game. If you've got abundant energy for a few days, you can get a lot done! Imagine how much easier depressive episodes would be if you had a freezer full of prepped, nutritious meals and a closet of clean clothes. How would it feel to have set up systems that allow you to work and take care of yourself when you don't have much energy? Depression is still hard, but we can make it easier on ourselves.
Ideas For Self-Care When You're Up
This is the best time to think about what you're going to need in the future. In other words, proactive self-care. The possibilities are endless. Create a system for tasks that aren't time sensitive that you can do when you've got tons of energy.
Exercise
Freeze some prepped meals
Explore a new part of your city (see our lists of great places in San Francisco and Los Angeles)
Do a ton of laundry or deep clean a room
Get birthday gifts wrapped
Take your dog for a checkup
Schedule an impromptu happy hour with friends
Organize a closet or cabinet
Try a new creative outlet like painting
Ideas For Self-Care When You're Down
Now is not the time to be hyperfocused on the future. Things with firm deadlines or consequences for not completing do need to get done. But your self-care focus when you feel depressed should be on self-compassion. These might include:
Gentle movement like stretching, walking, or yoga
Reading a comforting book
Calling a loved one
Eating a simple, comforting meal like soup or a peanut butter and jelly sandwich
Cuddling with a partner or pet
Journaling
Massage or a hot bath
Therapy
Mood Cycles As An Invitation
While managing cycling moods can be difficult, over time we hope you see them as an invitation to care for yourself in different ways. Some days you may need exercise. Some days you may need quiet and comfort. Some days you may need to be connected to others. By being responsive to what you need, you can create more self-compassion and balance.
Navigating External Variables
Your cycling moods are not the only things that require you to adapt. There are plenty of external variables to consider. Here are our ideas for how to address external variables alongside mood cycles:
Weather
As the seasons change, so can your self-care routines. In winter, when cold weather might deter you from outdoor activities, consider indoor exercises, cozy reading, or warm baths. In summer, you might spend more time on a sun-bathed balcony or practice mindfulness while drinking iced tea.
Idea: Create a winter self-care kit with items like cozy blankets, scented candles, and your favorite books. For summer, put sunscreen and a water bottle where you're likely to need them on the way out.
Social Energy Reserves
Introverts and extroverts can both benefit from responsive self-care with friends. Embrace social gatherings when your energy is high and opt for solitude or smaller gatherings when you need a recharge.
Idea: Plan for group and high-energy outings when you're up. Plan for calmer, more intimate connections when you're down.
Work and Exhaustion
Work demands can fluctuate, impacting your energy levels. On up days, opt for short, rejuvenating breaks, and on down days, invest in longer self-care activities.
Idea: Create a "mini-break" playlist with short, calming music for quick relaxation during busy workdays.
Tuning Into Internal Variables That Aren't Mood-Cycle Related
Not every mood you experience is related to bipolar. As humans we all have emotional experience that are more brief than the weeks-long mood cycles of bipolar. Here are some other internal variables to consider:
Energy Levels and Exercise
Match your physical activity to your energy levels. High energy days can be reserved for challenging workouts, while low energy days may call for gentle yoga or walking. Research shows that cardio is great for depression and weight lifting is great for anxiety.
Idea: Prepare a list of workout options with varying intensity levels and choose one that aligns with your current energy and mood.
Appetite and Nutrition
While bipolar can have an impact on appetite, it's not the only thing that can influence your desire to eat. Listen to your body's cues regarding hunger and food preferences. Some days you might crave hearty meals, while others might be perfect for a comforting bowl of soup or simple salad.
Idea: Practice intuitive eating with a gentle mindfulness of nutrition and proper fueling.
Emotional States
Though they're often confused, emotions and mood cycles aren't the same. Emotions are much more temporary than mood cycles. Emotions can last a few minutes or hours, and mood cycles last days and weeks.
On days when stress or anxiety looms large, engage in mindfulness practices to ground yourself. During moments of joy, embrace activities that amplify that positive energy.
Idea: Keep a journal where you jot down your emotional state each day and note which self-care activities help the most.
Flexible Financial Care
Money concerns can add stress to the mix. Adaptive self-care acknowledges that financial well-being may ebb and flow. On financially leaner days, seek low-cost or free self-care activities. Try nature walks, DIY spa treatments, or meditation apps.
Idea: Make a list of things you can do to care for yourself that fit your budget
Lack of Inspiration or Ideas
When we're stressed, it can be hard to come up with ideas. We may know we need to take care of ourselves but genuinely not know where to start. Take care of your future self by making it easy to decide.
Idea: Create a list of free or low-cost self-care options in your community or online. A list can make it easy to remember and decide options when you’re not feeling your best.
Putting It All Together: An Ongoing Dance of Self Care
Responsive self-care is not a rigid rulebook; it's an intuitive dance with life's ever-changing rhythms. This is especially true for people with bipolar 2. By tuning in to your internal and external variables, you empower yourself to take care of your needs. Embrace the seasons of change, both within and around you, as invitations to care for yourself in ways that nourish your mind and body. Ultimately, adaptive self-care is a celebration of your resilience and a pathway to lasting well-being.
Teletherapy in San Francisco, Los Angeles, and Santa Cruz
If you're ready to develop a self-care plan catered to your unique needs and circumstances, consider booking a consultation with our therapists today. Our teletherapy services in San Francisco, Los Angeles, and Santa Cruz offer a supportive and flexible environment where you can explore adaptive self-care strategies that align with your energy levels, emotional states, financial situation, and more. Take the first step towards nurturing your mind and body by scheduling your consultation now. Your well-being is worth investing in.
