Bipolar Disorder For Dummies by Candida Fink M.D

Author:Candida Fink, M.D. [Candida Fink, M.D.]
Language: eng
Format: epub
Publisher: Wiley
Published: 2012-10-03T04:00:00+00:00

Figure 11-1: Mood charts help you monitor your moods to track variations over time.

Illustration by Wiley, Composition Services Graphics

You can use your sleep log to identify early warning signs and patterns that you may need to address for optimum mood stability. Monitor your sleep log each day for the following patterns and warning signs:

Increasing need for sleep: If you’re sleeping more and your energy levels are sinking, your mood may be on a downswing.

Decreasing need for sleep: If your energy levels are climbing and you’re sleeping less, you may be working up to a manic episode.

Trouble falling asleep or staying asleep (insomnia): Most people take about 20 minutes to fall asleep and have some awakenings at night but can fall back to sleep pretty quickly. If you’re taking a long time to fall asleep, waking up frequently in the night and can’t get back to sleep, or waking up very early in the morning and can’t rest again, take note of these red flags, particularly for depression.

Variations in sleep patterns: If you’re sleeping in on weekends, taking long naps during the day, and/or unable to sleep when you normally go to bed, then you may need to work on regulating your sleep patterns.

If you’re having trouble falling asleep or sleeping through the night, flip to Chapter 12 for suggestions.

Identifying Stressors and Triggers

People, places, jobs, events, seasons, and even holidays can play a significant role in your mood stability. By identifying your mood triggers and the primary sources of stress in your life, you can begin to remove them or at least diminish the toxic effects they have on your moods.

The body reads all highly charged environmental stimuli as stress whether it’s strongly negative or strongly positive. So triggers can range from situations that feel bad or uncomfortable to those that feel especially exciting or stimulating. Some studies suggest that, more often than not, manic episodes actually follow a big positive life event.

Jot down the major sources of good and bad stress in your life, along with situations that seem to trigger depression or mania. Here are some common stressors and triggers that may help you identify your own:

Seasonal shifts: Certain seasons can trigger mood problems for some people. Spring seems to usher in more mania, while the winter months tend to bring on depressive episodes. Daylight savings time may also contribute to mood and sleep irregularities.

Holidays: Holidays often deliver a double dose of dysfunction: They disrupt a carefully structured routine and frequently place you in contact with family members who may be exciting or irritating. Planning for the holidays may include sticking to your daily routines, avoiding or limiting contact with certain people and situations, and consulting your doctor for a short-term medication adjustment or the addition of an antianxiety med.

Work- or school-related stress or conflict: Conflicts with coworkers, irregular hours, unreasonable goals, and unpredictable job responsibilities are just a few of the on-the-job stressors that may contribute to the onset of bipolar symptoms.

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