Bipolar can be triggered in a number of ways and it can be different for each person. It has taken me years to correlate certain situations and experiences with the onset of a Bipolar episode, depressive or manic. Here are the triggers I’ve identified that effect me;
Stress – I don’t deal with stress very well, tending to unhealthily bottle up how I’m feeling and how much I’m struggling. A build up of stress sets off an episode of depression or mania. I am slowly learning to recognise when I’m stressed and deal with it head on. I am more aware of stressful situations and plan ahead if I know an event, social situation or work will cause me stress. Looking at a stressful situation from a logical and objective point of view helps me to minimise it’s impact. I ask myself simple, logical questions such as, “What’s the worse possible outcome?” “How likely is that outcome?” “What practical steps can I take to reduce the stress in this situation?” If I can find an answer to this last question I’ll ask others for help. I think this is key; knowing when to ask for help. It’s too easy to keep pushing ourselves and forcing ourselves to deal with situations alone. Asking for help is not a sign of weakness, a notion that I still struggle with, but I am working on. I’ve blogged about how stress effects me in the post Why I gave up my full time job
Sleep – If I sleep less than fours hours a night for three or more days I often find myself in a hypomanic or more serious manic state. During the week I have to be strict with myself and go to bed between ten and eleven every night. On the weekends I stay up later, but by Sunday again I need to turn back to my routine before bed. What I need to work on here is a more concrete bedtime routine. What usually traps me is not being able to fall asleep and then giving up, and staying awake for most of the night. A routine will help me to relax and making falling asleep that much easier.
Alcohol and other drugs – Too much alcohol and other substances have a negative impact on my mental health. They often make me depressed, and alcohol especially stops my medication working the way it should. Alcohol in itself is a depressant, and teamed up with other substances I take causes me to behave erratically for days afterwards and can lead to depression or mania. I still drink, but not to the excesses I used to. At one point I was drinking everyday, which was extremely detrimental to my mental health. I go into more detail in the post How much is too much: Alcohol and Bipolar
If these three are all combined together it can be dangerous. I am much more likely to become very ill if all three are in the mix. Stress often leads to me not being able to sleep, and in turn I will drink to help me sleep and to relax after a stressful day. Having identified these three main triggers has had a positive impact. It’s not always possible to avoid stress, but I know in theses situations that I have to watch out for warning signs for a Bipolar episode. I’ll make family and friends aware that I’m stressed, and rely on their support; whether it be a listening ear or helping with the practicalities of the stressful situation.
Awareness and understanding of these triggers is empowering. I am more capable of dealing with Bipolar than I was a couple of years ago and that can only lead to positive outcomes and stability.
One thought on “My Triggers for a Bipolar Episode and How I Manage Them”
Stress and sleep are big triggers for me also.