Bipolar Anxiety: What It Means And What Can Be Done.
Even in the best of times, we have felt anxious at some point. But people with bipolar disorder and anxiety may have a significantly harder time, especially during the COVID pandemic and even more so in countries such as Lebanon with the economic and monetary collapse. Right now, anxiety is an all-too-common occurrence as we collectively worry about the future, our livelihoods, our health, and the health of our loved ones. Although anxiety can be on a spectrum from feeling anxious to having a diagnosable disorder, either one can trigger mood episodes, such as mania and depression, in people with bipolar disorder.
Bipolar depression and anxiety bring out the worst in each other, making things very difficult if you are dealing with both conditions.
These two co-occurring disorders create undesirable effects that interfere with life, such as:
Avoiding people, situations, and events that increase anxiety
Deepened depression due to isolation created by anxious avoidance
A dark view of the world because of depression’s negative thought patterns
Increased worry, fear, and agitation because of this dark worldview
Increased likelihood of substance abuse
Decreased quality of life
Suicidal ideation, action
Some days are more complicated than others, but you can try to manage anxiety so your emotions don’t become overwhelming. Ultimately, some of the strategies shared in this blog post won’t eliminate your stress, but they can make anxiety easier to handle when you have bipolar disorder. At least, they’ve helped in my daily struggle with anxiety.
1. Do your best to follow a routine.
People diagnosed with bipolar disorder and anxiety will benefit from the structure of routine. You can create a reassuring structure by reducing many decision points daily. Designate specific times to eat, sleep, exercise, and relax. Keeping to a routine allows you to feel more in control at a time when control is generally lacking. It also makes maintaining habits that help you avoid mood episodes easier. One of the most important routines is to go to sleep and wake up simultaneously every day. Healthy sleeping habits defy manic episodes.
2. Schedule 15 minutes a day to write down your worries.
Spend 15 minutes every day journaling. Write down your worry statements and everything that induces anxiety. The more you do this, the better you get at redirecting your mind away from that spiral of anxious thoughts.
Bonus: Write down three things you are grateful for to remember all the good stuff in your life.
3. Challenge anxious thoughts with facts.
This one can be tough, but it helps to challenge yourself. Try looking for proof that a specific outcome you’re worried about will occur. It’s easy to spiral and think that you suck and might lose your job and won’t ever find another job because you’re not employable. That’s catastrophizing. Stop and ask yourself if you have proof to support those thoughts. Has your boss said that you’re doing a bad job? Ask yourself if these thoughts are helpful. Ask your boss for feedback. Challenge yourself.
4. Find a mentally consuming distraction.
It is very easy to get distracted when you’re anxious. Imagine reading about the catastrophic monetary rate in the black market this morning; you start worrying that you’ll face difficulties. You might start thinking that your entire family will suffer from this. From there, you embrace the problems of the whole nation in your tiny head. Catastrophizing, the process of thinking about the worst possible outcome, can only introduce more stressful scenarios.
Instead, try distracting yourself with a task that requires some focus. Inject yourself with some mindfulness, even just playing a video game. Mindfulness isn’t just sitting calmly. You can be mindful while reading a book, showering, or painting your nails.
5. Share your cope-ahead plan with someone in your inner circle.
Create a plan outlining what you’ll do in case of relapse. Share it with your friends and loved ones so they can remind you of your strategies when needed. Be concrete about what you want them to do when you ask for help. If you know that sleeping less triggers your manic episodes, then you might ask this person to encourage you to contact your therapist when this happens.
6. Limit your alcohol consumption.
I suck at this one. I drink to dull my worries, but alcohol can directly trigger bipolar episodes. I tried to avoid keeping alcohol in the house, but I ended up ordering from my favorite bartenders. Admittedly, I don’t drink too much, but I do drink every day. My therapist says it’s OK to have some coping strategy during these extraordinary times and not to judge my mental health based on these.
7. Know when to ask for help.
In February, my therapist took a break to work on her thesis. During this time, my country was under a severe 24-hour lockdown. The lack of sunlight exposure, combined with the lack of social interaction, in addition to the high demand and pressure of my remote job, triggered my anxiety in all different kinds of ways. I tried all of these strategies to alleviate the symptoms to no avail. I desperately wrote to my therapist one evening, asking for her advice and support. Ultimately, the support of the people surrounding me keeps me going and grounds me. I am thankful for so many who will recognize themselves in this message.