coping mechanisms

[jetpacking]

"The biggest difficulty is that I always sound and act as if I'm in full possession of my wits."

• mindless busywork
  - cleaning
  - copying, rewriting (practicing kanji over and over is calming for me)
  - grooming, doing makeup
  - knitting/knotting
  - origami
  - manicures
  - organizing computer files (lol)
  - baking
  
• reading (non-fiction if you can help it! things like government textbooks.)
  
• taking a bath
  
• leaving the area; getting outside, going for a walk, getting sun
  
• staying in certain bounded areas (ie. bathroom stalls)
  
• meditation
  - mindful meditation: mindfulness is the quality of being fully engaged in the present moment, without analyzing or over thinking the experience.
  - body scan: focus on the way each part of your body feels.
  - progress muscle relaxation: systematically tense and relax different muscle groups in the body. start from the feet and move slowly up through your body, legs, abdomen, back, neck, and face.
  - mindful eating: to combat emotional binging, sit down at the table and focus your full attention on the meal (no tv, internet, etc). eat slowly, taking the time to fully enjoy and concentrate on each bite.
  
  
• other misc tips:
  - when moving feels impossible, having a list (like this one!) helps you find something to do even if it’s as simple as going outside to get a breath of fresh air. (note: print this out?)
  - start the day with a relaxing ritual, meditate, write in your journal, do some gentle stretches or read something that inspires you.
  - after a manic or depressive episode go back and review the activities and be aware of events that occurred during the episode.
  

KEEP A MOOD CHART
(sources: 1 2)
example chart

Your mood charts will help you recognize what particular symptoms or behaviors tend to precede a manic or a depressive episode. Having a plan ready for relapse situations will help you get the care you need, and make sure other practical matters are taken care of, even if you are in a place where you can't effectively make decisions. One of the most difficult aspects of bipolar to deal with is the seductiveness of mania - many people don't seek help during a manic episode because they are feeling on top of the world. However, even though they can't recognize it, they still present a danger to themselves or others via reckless acts, excessive spending, uncontrollable behavior, etc.

MOOD
0 - Suicidal.
1 - Living through the day hurts. It is nearly impossible to get anything done. Coping mechanisms not effective.
2 - I find it hard to think (esp rationally). Sluggish/unmotivated. Hovering between safe and unsafe.
3 - Exhausted/brooding, but coping mechanisms are effective.
4 - Subdued, but rational. A bad day for a normal person.
5 - NORMAL. Feeling how I imagine a normal person would.
6 - Good day. Lots accomplished.
7 - Feeling great. Talkative and sociable. Easily distracted and/or irritated, but generally the upper end of a great day for a normal person.
8 - Feeling either awesome or irrationally angry. Decreased sleep. Short attention span, trouble concentrating and completing tasks, but not out of control.
9 - Hypomania. Irrationally optimistic but easily upset. Extremely restless and impossible to concentrate. Disorganized thoughts and rapid speech. Minimal sleep. Denial and lack of insight. Possible hypersexuality, urges to steal.
(10 - True mania. Not relevant for Type 2s like me.)

ENERGY
0 - Functionality is zero. Nothing is getting done. Almost immobile; complete self-neglect.
1 - Functioning just enough to barely accomplish basic routine tasks (showering, eating, makeup, etc). Feeling completely drained.
2 - Basic routine tasks accomplished without much trouble, but anything more is iffy.
3 - About half of the day's tasks accomplished; the day seems to be slapped together in little bursts of effort here and there.
4 - Things below par. Tasks getting done if I push myself.
5 - NORMAL. What you would expect from a normal person.
6 - Good day; things are getting done easily without any negative consequences on my body or mind.
7 - Great day; so many things accomplished that I'm bored without anything to do.
8 - Much accomplished but too much to be normal.
9 - Hyperactive.
(10 - Manic.)

Some suggestions on how to keep a more consistent mood chart:

Have something easy to write in. This is why I suggest an appointment book / diary rather than loose pages.

Make sure you keep the diary somewhere visible, such as the kitchen counter, where you put the house keys, where you keep the medications, near the bathroom sink. You should not have to look for it.

Keep a pen clipped to the diary. When you are depressed, looking for a pen is too much effort.

Make sure to have the E and P scales written or glued in the diary for easy reference.

Keep the mood chart simple. Notice that all I recommend is two numbers and medication info, and optionally a few lines of notes.

And if the whole mood chart business slips for a few days or a week or two, just tell yourself that you are doing your best and don't feel guilty about the empty entries. We have enough other stuff to stress out on.

"Relapses are both normal, and reflect the non-linear way that one recovers from these things. Unfortunately mental illness doesn't tend to be 'I'm unwell until I'm better and wow I'm glad that's all over,' it tends to be more like 'I'm unwell, I'm sort of both, I'm kind of better, I can't imagine what it was like to be unwell anymore, slow downward spiral that's hardly noticeable until oh fuck I want to die, dammit, how do I get back on this horse, okay, here we go, etc.'"

sources: 1, 2, 3, 4, 5