When dealing with bipolar disorder, you may find it challenging to recognize yourself approaching a manic episode. One of the best ways to further your process in recovery is to work towards recognizing these patterns and preparing yourself mentally before the manic episode approaches. While this does not make dealing with bipolar disorder any easier, it can relieve some of the initial stress.
Understanding the pattern of your depressive and manic episodes can make recovery through your bipolar disorder much more manageable. One of the key factors to success in managing bipolar disorder is learning how to regulate your emotions. Being aware of the onset of different effects and emotions can prepare you to deal with them and accept their presence.
What Are Manic Episodes?
Manic episodes bring stages of disturbance in behavior, sleep patterns, mood, perception, and functionality. An episode can cause hyperactivity in certain parts of the brain, including the amygdala, which regulates emotions. Hyperactivity can cause your emotions to be extremely heightened. Along with other disturbances, a manic episode can evoke many negative emotions.
While a manic episode increases the chances of experiencing high levels of negative emotions, it is also common to feel a high level of positive emotions. With hyperactivity from the amygdala, positive emotions can be heightened, so you might feel high levels of energy and creativity during these episodes.
Signs of a Depressive Episode
While we are focusing on the recognition of mania, it is also essential to keep an eye on the onset of depressive episodes as well. The typical onsets for a depressive episode are the same as the ending of a manic episode, where much energy is lost. During a depressive episode, it is common to feel an extreme lack of motivation, lack of self-worth, persistent tiredness or exhaustion, and overall disengagement.
When you notice these symptoms diminish, it is usually a good feeling. It can be hard to recognize this as the onset of a manic episode because you are likely elated to regain energy. Allowing yourself to be aware of this change and mentally preparing for a level of heightened emotions can help you keep your mind in a grounded state and not experience sensory overload.
Signs of a Manic Episode
There are many signs to watch out for that signal an upcoming manic episode. Many of these signs are the opposite of those you would look for when approaching a depressive episode. When you notice your depressive episode fading away, this is a critical time to focus on the onset of these effects. The following signs are all preliminary effects to be on the lookout for before reaching a manic episode:
- Increased energy levels
- Change in sleep habits, especially sleeping less
- High levels of distraction
- Abnormal levels of happiness
- Increased talkativeness
It is vital to keep an eye out for these signs to prepare mentally for manic sensations. Being aware of the manic episode’s onset can make it much easier for you to process your heightened emotions and take the precautions needed to ground yourself in advance.
One way to keep track of your depressive and manic episodes is to log all events, thoughts, and patterns into a journal. Write down your feelings, energy levels, and pay attention to situations or substances that bring about mania. Often, certain stimulants, such as caffeine or coffee, can trigger mania sooner than anticipated. Noticing these patterns will make it easier for you to recognize the onset of a manic episode. Journaling is a great way to keep tabs on your overall progress as well as pinpoint the events and circumstances that set you into a manic phase.
Ways to Lower Manic Effects
An article by Medicinia recommends incorporating supplemental vitamins if you have a difficult time regulating the variations in these episodes. Amino acids and folic acids can help reduce the overall symptoms of a manic episode. It is common for those with bipolar disorder to have a deficit in folic acid. Taking these supplements can help with regulating your emotions more efficiently and lower the effects of a manic episode.
Eating leafy green vegetables — like broccoli, kale, spinach, romaine, and arugula — has also been shown to have a positive impact on folate levels in the body. Incorporating these foods into your daily diet can also reduce the symptoms of a manic episode. While this is not enough to eliminate manic episodes and bipolar disorder altogether, it can ease the effects and make it more manageable.
There are many signs to be cautious of when approaching a manic episode. Being aware of these signs can help alleviate stress from the overall transition from the depressive to the manic phase and help you ground yourself and regulate your emotions before they become drastically heightened. Increased energy levels, lack of sleep or need for it, high levels of distraction, extreme feelings of joy, and increased talkativeness are all symptoms that will come slowly through this transition phase. Being aware of these small changes can help you realize you may be going into a manic episode. The awareness of your mental state can make it much easier to work through and continue progressing with bipolar disorder and develop an understanding of your mental state through each episode. To learn more about recognizing these transitional warning signs of approaching a manic phase, or for information about treatment, reach out to Dream Recovery at (949) 732-1960.