(image: Emily Underworld: Unsplash)
Living with bipolar disorder can often feel like your emotions are swinging between two extremes. The highs (mania) can be energising but risky, and the lows (depression) can be draining and isolating. As a doctor, I’ve worked with many patients who face this condition—and I’ve seen firsthand how the right tools, treatments, and habits can lead to a more stable and fulfilling life.
What Is Bipolar Disorder?
Bipolar disorder is a mental health condition marked by episodes of depression and mania or hypomania. These mood shifts can affect how a person thinks, feels, and acts. It’s more than just having a bad day or being in a good mood—it can seriously impact relationships, work, and daily functioning.
According to the World Health Organisation, bipolar disorder is one of the top causes of disability for people between 15 and 44 years old.
Medications: The Backbone of Treatment
Most people with bipolar disorder need medication to help manage their symptoms. Lithium, for example, has been used for decades and is one of the most reliable treatments to prevent manic episodes and reduce the risk of suicide. Other options include other mood stabilisers and certain antipsychotic medications.
It’s really important to stick with your medication plan. Stopping suddenly—even if you feel better—can cause serious setbacks. Never adjust or stop medications without medical supervision—even if you’re feeling better, as this significantly increases the risk of relapse, especially into mania. If you have side effects, don’t stop on your own—talk to your doctor about switching or adjusting your dose.
How Therapy Helps
Therapy can help you understand your thoughts, manage emotions, and build better habits. One helpful option is Cognitive Behavioural Therapy (CBT). It teaches people to recognise unhelpful thought patterns and replace them with healthier ones. CBT is especially useful for managing depression and maintaining stability between episodes, though it is less effective during manic phases.
Another type of therapy, called Interpersonal and Social Rhythm Therapy (IPSRT), focuses on keeping your daily schedule steady—especially your sleep and social routines. Why does this matter? Because disruptions to your daily rhythm can trigger mood episodes.
Family-focused therapy also makes a big difference. When your loved ones understand your condition and know how to respond, you’re more likely to stay on track. If you face trauma around your condition, then EMDR therapy can also help with any PTSD or anxiety symptoms.
These therapies don’t replace medication, but they add valuable tools for coping, improving communication, and building resilience.
Everyday Habits That Make a Difference
Beyond medication and therapy, lifestyle habits have a huge effect on mood. Here are a few evidence-based strategies:
- Stick to a regular sleep schedule. Going to bed and waking up at the same time helps stabilize your mood.
- Get moving. Exercise—even walking—has been shown to lift mood and reduce stress.
- Eat well. Omega-3 fats (like those found in fish or flaxseed) may support brain health. While the evidence is mixed, some studies suggest they could help support mood as part of a healthy diet.
- Manage stress. Mindfulness, breathing exercises, or journaling can help you stay grounded.
- Avoid alcohol and drugs. These can interfere with treatment and trigger episodes.
It’s worth remembering that lifestyle changes work best alongside—not in place of—medication and therapy. These small, daily actions help support long-term stability and overall well-being.
Pay Attention to Early Warning Signs
Everyone’s symptoms are different, but common early signs of mania include less need for sleep, racing thoughts, and impulsive decisions. Signs of depression may include feeling hopeless, withdrawing from others, or sleeping too much.
Keeping a mood diary or using an app can help track how you’re doing. You might also ask a trusted friend or family member to gently point out changes you might not notice.
Build a Strong Support System
Having a support system—whether friends, family, or a support group—makes a real difference. Research shows that people with strong social support tend to manage bipolar disorder better and have fewer hospitalisations.
It also helps when your loved ones are informed and involved. When people understand what you’re going through, it’s easier for them to support you in ways that actually help.
Final Thoughts
Living with bipolar disorder isn’t easy, but it’s manageable. With the right treatment, daily routines, emotional awareness, and a good support network, it’s absolutely possible to live a meaningful and empowered life.
You are more than your diagnosis. And there are tools—backed by science—that can help you thrive.
About the Author
Dr. Antti Rintanen is a licensed physician from Finland and founder of The Internet Doctor, where he shares reliable, accessible health advice. He writes about both physical and mental well-being with a focus on evidence-based care.
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