Tools for Hypomania & Mania
Overview
Dealing with the symptoms of hypomania or mania can be overwhelming at times and can put you in a position where you may act recklessly. Below is a list of suggested tools you can incorporate into your daily routine to help you avoid unfortunate situations and improve your quality of life. Each of these tools targets a specific disruption that an elevated mood cycle can bring to your life. They are science-based tools that can help you contain and channel your energy into positive actions. You can click on the Learn More button to learn about these tools, why you should consider them, and how to put them into practice. You can also scroll down to the bottom of these pages and click on the studies and videos references that explain the science behind them.
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Note: None of these tools are a replacement for the treatment you have with your healthcare professional, but they are great tools to consider adding to your daily routine.
Good sleep
Sleep is a very important part of maintaining a healthy routine. The amount of sleep you should get each day is between 7 and 9 hours. Everyone is different, but 7 hours is a minimum that everyone should get to avoid having to deal with the negative effects that lack of sleep can bring. It is also important to put yourself in the best position to get a good night's sleep. One way to get a good night's sleep is to make your bedroom colder than the other room. If you feel too restless during the day and have trouble falling asleep, make sure you get sunlight in the morning and avoid bright light in the evening. Exercise during the day will also help you fall asleep. Sleeping too little can greatly affect your mood, energy level, and irritability, so it is important to try to stay in that healthy zone, regardless of what you think is enough.
Exercise
Exercise is essential for good mental and physical health. Exercise can help you sleep better, reduce anxiety, and ensure that you use your extra energy productively. Whether you play a sport or exercise at home or at the gym, there are many benefits to be gained. Finding exercise and physical activity that you enjoy first will make it much easier to incorporate into your daily routine. Also, be careful not to overdo it, as this will increase your risk of injury and prevent you from exercising in the future.
Eating Well
During a hypomanic or manic cycle, it is very important to avoid excessive consumption of stimulants of any kind, such as caffeine and sugar. While energy drinks should be avoided altogether, moderate caffeine consumption earlier in the day should not interfere with sleep quality. It's also important not to eat too much or insufficiently. What we eat has a huge impact on our energy levels and mood, so it is important to make informed food choices.
Writing down new ideas
When you are in an elevated mood cycle, your mind is buzzing with ideas and potential projects to pursue. To make sure you don't spend your time on a pursuit that doesn't deserve your time, write down these ideas and discuss them with friends, family, or colleagues. This will help you filter out the spur-of-the-moment ideas from the potentially good ones that are worth pursuing. Once you've done that, write down a reasonable, rational, and calculated plan for how you're going to make progress toward these goals. One thing about hypomania and mania is that it's ephemeral, so when the energy and creativity subside, it's always nice and inspiring to see the work or progress that was made during that moment. Put yourself in a position to be proud of what you have done and also to be able to continue these newfound goals or projects or your own even when you return to an euthymic state.
Meditation
Meditation is a powerful tool for managing stress and anxiety. There are many types of meditation, and you should explore them to find the one that works best for you. It is a great way to recenter yourself and live in the present moment. This practice can take as little as a few minutes and can help calm your mind. For someone in an elevated mood state, finding a relaxing activity to do during the day and especially in the evening is key to getting a good night's sleep.
Learn a new skill
Finding new hobbies or activities to do contributes to brain health. Picking up a new instrument to play or a new skill of your choice is not only a fun way to spend your time, but also a way to be productive. You can even learn a new language or practice a new art form. That way, even when your elevated mood cycle slows down, you can still maintain this newly learned skill of your choice.
Express yourself
Hypomania and mania are associated with a highly creative state of mind and a high level of energy, which when combined is a great recipe for creating art. Finding your own preferred way of expressing yourself through art can help calm your racing thoughts. Whether it is painting, music, literature, photography, sculpture, or any other art form you can think of, finding ways to express yourself has the potential to reduce stress and also produce great works of art.
Be productive
There are as many ways to waste your time as there are to use it productively. Increased energy and motivation rhymes much better with the latter, though. It could be finally doing that task on your to-do list that you've been avoiding for a while, cleaning up your space, increasing productivity in something you're already doing, or exercising to get in better physical shape. It's important to stay organized and not be like a bouncing ball between tasks, no matter how appealing that might be. Productivity doesn't have to be boring, it's simply about putting your energy into things that deserve your time and making progress toward the goal you've set for yourself.
Things to avoid
An elevated mood cycle can be a lot of fun. To make sure the fun stays fun, however, there are a few things that can help tip the odds in our favor. First, avoiding sleepless nights is essential. The need for sleep during such a cycle can be dramatically reduced, but don't be fooled, your body needs it, even if your mind tells you otherwise. Second, excessive use of drugs or alcohol is a terrible idea. You are already naturally high, there is really no need to add to that. Third, stimulants of any kind, legal or illegal, are not welcome. Energy drinks or excessive amounts of coffee, especially later in the day, are not conducive to a good night's sleep. Cocaine and amphetamines are your ticket to the emergency room, so avoid them at all costs.