3. Stay Consistent With Your Meds
It’s a good idea to take your meds at the same times each day, so it becomes a routine that you can easily follow. Some people use weekly sorting containers to keep track of their meds or set reminders on their phones.
4. Don’t Be Afraid to Say No
The holidays are packed with all sorts of seasonal events, but you don’t have to attend them all. “It’s great to have social activities, but not too many to cause excessive mental activation or potential for interpersonal conflicts,” says Dr. Wang.
If a party or time with certain family members is too stressful or triggers symptoms, simply decline the offer. The same goes for buying and exchanging expensive gifts as well.
“Don’t host everything or go to everything or do everything. It’s okay to say no,” says Dr. Gallagher. “We’re expected to do all and be all during the season, and it can be really important to scale back those expectations for ourselves and say no when it’s necessary for our well-being. You don’t have to be everything to everyone.”
5. Avoid Alcohol
- Try to avoid difficult situations and have an escape plan.
- Be prepared to politely turn down alcoholic beverages.
- Ask a family member or friend to support you.
6. Talk to Someone About What You’re Going Through
The holidays can bring about negative feelings or difficult memories for some people. “Triggers from the past can crop up,” Gallagher says. “Processing some of those emotions can help. Writing down your feelings or talking to your therapist or someone you love about them are some helpful ways to do this.”
If possible, continue your therapy sessions with a mental health professional during the holidays, Gallagher says. Or, if you’ve been out of therapy for a while, you might want to consider scheduling a booster session.
7. Try Relaxation Techniques, Like Meditation
“Having spaces where you can go inward, ground yourself, and connect with your senses to bring yourself back to your body, to bring yourself back to your breath, and to bring yourself back to the moment, is really what meditation is about,” says Gallagher.
When Should You Ask for Help?
The biggest takeaway is to care for yourself and seek help if you need it, says Gallagher. “We have to put that oxygen mask on [ourselves] first, because then we’re going to be the best version of ourselves for everyone else, and that will benefit everyone else, too,” she says.
The Takeaway
- The holiday season can sometimes intensify stress for people with bipolar disorder
- Factors like disrupted sleep schedules, holiday finances, family and relationship issues, and more can exacerbate bipolar symptoms.
- Sticking to a consistent routine, prioritizing sleep, exercising regularly, and managing commitments wisely can relieve strains that the holidays might exacerbate.
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