Bipolar disorder is a mental condition that was formerly known as manic depression. It is characterised by extreme mood swings; at points, the person may feel extremely high and overactive, while other times the person can experience depressive episodes which last for days. A
As a result, sleep, motivation, energy, and judgement are often affected. If a loved one is experiencing bipolar disorder, they should consult a doctor for professional advice. However, it is often a long, overwhelming, and challenging journey, so as a friend or relative supporting them along the way, you must remember to care for yourself too.
In this article, Ashley Lourens, head of Wellbeing at Plumm will share advice that can help you as a caregiver to support your loved one who has bipolar disorder.
Recognising the power of our thoughts
The human mind has an average of 25,000 to 50,000 thoughts running through it every day. How you think can affect how you feel, and in turn, can influence your behaviour. Therefore, understanding that negative thoughts are a normal aspect of human behaviour is an important tool for learning controlled ways of positive thinking. You can learn to manage your thoughts and develop healthy thought processes using various tools, such as, talking therapy, writing in a journal, or speaking to someone you trust. At times when supporting your loved one, you may feel tired or negative, and that’s okay. Recognising the power of your feelings helps you to process any intrusive thoughts that may arise in a measured way.
Setting good mental hygiene habits
It is important to take care of yourself in an intentional manner, and this can look different for everyone. For you, it may be setting specific self-care practices in place in the physical, emotional, professional, and social aspects of your life. While for others, it may look like taking a walk after a day at work, arranging to meet with friends, or learning to manage one’s boundaries at work. As a caregiver, it is important not to forget about looking after yourself. Taking the time to work on your own mental health daily will not only positively impact you, but also the care you can provide others.
Surrounding yourself with community
Studies show that we thrive when we feel connected in society through our communities. Taking time out to contribute or volunteer to causes bigger than ourselves can create a feeling of meaning, in turn improving happiness. Caring can feel lonely, so remember to make time to do activities with your community and enjoy the mental benefits.
Practicing mindfulness
Mindfulness means to be in the present moment without judgement. Studies show that practicing deep-breathing exercises 10-12 minutes a day can help replenish oxygen to the brain. This helps you focus with greater clarity by boosting wellbeing and positive emotions. Breathing exercises are a useful practice to have in your mental health toolkit. If after supporting your loved one, you are feeling overwhelmed or a wave of sadness passes over you, take a moment out of your day to focus on your breathing and ground yourself.
Investing in your mental health
Generally, humans are social beings. With empathy neurons in our brains that allow us to feel what others feel, keeping emotions to ourselves is unnatural and unhealthy. Sometimes you may find that you need to vent or express yourself in a safe space, it’s important to listen to that need and not hold it in. Engage with friends and family, or with a trained therapist who will work alongside you; supporting you, as you support others.
Ultimately, it’s important to know that you are not alone in this. As the saying goes, you cannot pour from an empty cup. So, make sure that you are taking care of yourself first and foremost. Create your own support mechanisms that will sustain you and help you avoid burnout. Then, you can care for your loved one to the best of your ability, without harming your own mental health.
