Bipolar disorder can lead to chaos, confusion, and destruction; but it can be straightened out by routine when coupled with other basic necessities of recovery. This is not to say that a depressive or manic episode can be avoided with routine alone, although routine can be very powerful in its own right.
Routine has proven to be very effective in the fields of exercise science, nutrition, spirituality, mindfulness-based practices, and so many other areas where structure leads to positive and measurable results. But routine can also lead to negative consequences as well, and one only needs to recall the old saying, “well I am just in a bad routine”, to remember this notion. When we enter into a bad routine we are often being conditioned to behave and act in a certain way, and in a way that does not serve us well.
A diagnosis with a mood disorder like bipolar disorder, with extreme highs and devastating lows, can throw an individual’s natural rhythm off. And if an individual is already struggling with routine, their lives can become so much more hectic and disorganized with each passing episode. If some routine is not set into place, the likelihood of future episodes is almost certain. This is where a positive routine can lead to numerous benefits.
So what does a good routine consist of when exploring and discussing a mood disorder like bipolar disorder? There are several areas of concern that will have the greatest impact on any given individual living with bipolar disorder including:
1. Sleep is one of the most important factors in regulating mood for any individual living with bipolar disorder, and sleep disturbance is often one of the first red flags before a manic or hypomanic episode. For an individual living with bipolar disorder sleep can be compared to a ship’s barometer. Once this barometer is thrown off danger may be near. It is ideal to sleep and wake at the same time every day to maintain a healthy sleep/wake routine.
2. Medication is commonly prescribed for individuals living with bipolar disorder to help stabilize mood, decrease mania/hypomania, and decrease depressive symptoms. If a psychiatrist prescribes medication it should be taken ideally at the same time every day/night and the psychiatrist’s prescription orders should be followed exactly, unless other specific directions regarding medication have been given.
3. Exercise plays a crucial role in emotion regulation on many levels and the benefits are numerous. Routine exercise leads to the release of ‘feel good’ chemicals called endorphins, which interact in a positive way with receptors in the brain. Increased physical activity also has many physiological effects on the body including improved cardiovascular health and stress reduction. Research has indicated that a brisk 30-minute walk is equivalent to a low dose of anti-depressant medication.
4. Nutrition has been linked to mental wellness for decades and recent evidence suggests that good overall nutrition is important for our mental health and that a number of mental health conditions may be influenced by diet, certain food groups, and different types of processed foods.
5. Self-esteem enhancement allows individuals to feel good about themselves and in turn allows individuals to maintain higher levels of self-confidence. Participating in activities to build positive emotions on a regular basis can lead to improved mood, increased self-worth, and increased levels of happiness.
Following a routine can be a challenge for people living with bipolar disorder due to the disruptive episodes of this mental health condition, but adhering to a structured routine can lead to greater stability overall and relapse prevention. As with all behavior modification repetition, practice, discipline, and follow through become key elements in building a routine and maintaining this change once it has been established. Routine is one factor among many that can help an individual to stay on the road to recovery!
