Author: Sam Bowman
Living with bipolar disorder involves navigating through fluctuating highs and lows, making managing energy levels a daily challenge. This constant shift in energy can be physically exhausting and emotionally draining, disrupting the balance in your life. However, by understanding the intricacies of bipolar disorder and taking steps to manage your energy levels, you can enjoy a more consistent and vibrant life even during challenging times.
Understanding Fatigue Triggers
Excess fatigue is a common symptom of bipolar disorder, often due to side effects of medication, manic phases, or depressive episodes. Simple, daily tasks may become overwhelming because of intense lethargy, and a whole night’s sleep may result in waking up feeling exhausted. The most common fatigue triggers of bipolar disorder are:
- Stress, including events such as losing a job, grieving a family member, or experiencing a relationship breakup;
- Disrupted sleep, which can trigger bipolar symptoms, and conversely, bipolar disorder can cause sleep disruptions, resulting in more frequent manic episodes;
- Diet and medications, which can also trigger bipolar mood shifts from the consumption of some herbal supplements, caffeine-infused drinks, alcohol, recreational drugs, and corticosteroids.
- Hormonal changes, as higher levels of hormones can cause manic episodes, especially in women who are menstruating, pregnant, or menopausal.
Mood episodes can also happen without any direct cause, making it challenging for people to determine when an episode may occur. Whether your fatigue is caused by stress or poor sleep habits, you can take control of your bipolar disorder and reenergize yourself.
Implementing Energizing Habits
The best way to manage the lethargy and manic episodes related to bipolar is to establish and maintain a routine featuring these three energizing habits.
Create a Sleep Schedule
Establishing a sleep schedule can boost your energy and motivation throughout the day. Begin by deciding what time you want to wake up and go to sleep each day, then make it a habit to stick to those periods, aiming for eight or nine hours of sleep. Try to avoid daytime naps as well.
Quality rest can be challenging, especially if you have depression or mania. However, creating a nighttime routine that revolves around creating a calming sleep environment will go a long way toward helping you maintain consistent energy levels. Other helpful tips include avoiding phone scrolling before or in bed, keeping your bedroom dark, and taking a warm bath before bed.
Incorporate Physical Activity
While it may seem challenging to think about exercising when you’re exhausted, incorporating regular physical activity into your daily schedule may reduce the number of manic or depressive episodes you experience. Do a physical activity you enjoy, such as yoga, pilates, walking, or gardening, for thirty minutes a day; if that time frame seems too long, start small with ten—or fifteen-minute activities.
Exercise stimulates the production of brain chemicals that promote a happy mood and make you feel energetic, motivated, and productive. Adding fresh air to your exercise routine can also make a positive difference, as it increases oxygen intake and stimulates endorphins that help fight depressive feelings.
Maintain a Healthy Diet
Maintaining a healthy diet is one of the best ways to stay energized and balanced all day. Rather than relying on caffeine or energy drinks, you can add these foods to boost your energy:
- Cruciferous vegetables and leafy greens like spinach, broccoli, and cauliflower;
- Fruits such as peaches, berries, bananas, and oranges;
- Healthy fats, including nuts, fatty fish, olives, avocados, and eggs;
- High-quality proteins like lean meat, seafood, beans, seeds, and cheese.
Schedule your meals and snacks at regular intervals, as that can help you avoid blood sugar crashes and spikes.
Practicing Mindfulness for Stress Management
Mindfulness practices help you manage energy, stress, and emotional regulation. Meditation is one way to achieve positivity and calm by promoting general mindfulness. While there are various meditation methods—from guided meditation to walking to breathing and compassion—the emphasis should be on four traits: environment, posture, attention, and attitude.
First, locate an environment that is quiet and calm, with minimal distraction. Ensure that whatever position you meditate in is comfortable, whether walking, lying down, or sitting. Turn your attention to what is happening by focusing on your breathing and emotional and physical feelings or repeating a chosen phrase or mantra. Meditation works best if you approach it with the right attitude, so try to be open and accepting of your thoughts without judgment.
Start Managing Your Energy Levels Today
Try one of these lifestyle changes today to begin impacting your energy levels and managing your bipolar disorder fatigue. If your exhaustion persists, speak with a medical professional who can offer additional suggestions for coping with lethargy. Establishing new routines and habits can take time, so start with small steps, leading to a more energized and motivated life.
