Of all the quitting methods-hypnosis, drugs, acupuncture-there is one method shown to be one hundred times more effective. Smoking can constrict the blood vessels in the brain; this can be a contributing factor in mental health issues for some individuals. Therapeutic Self-Help for Bipolar Disorder 5. Create and Contemplate Art The peace and solitude of creating artwork can help you develop self-control. It can also help stop racing thoughts, commonly associated with manic episodes.
One person suffering with mental health problems described it as like someone wringing out your brain i.
When you have bipolar disorder, your moods fluctuate between ecstatic highs and plunging lows, either over longer periods of time or more rapidly. Your moods need to stabilize, and your mind needs to quiet down. The constant stimulation that the mind may receive from the media i. Art is a natural mood stabilizer. It has an added advantage of being, generally, side-effect free.
Moreover, those with anorexia and bulimia can benefit from creating art. It fills the void for visual stimulation, and it produces peaceful, soothing images in your mind. Read the newspaper and news magazines for the news The news can be depressing for many, as well as violent. It can accentuate feelings of trepidation and isolation. Reading to keep up with world events is not only gentler on the mind; it can strengthen brain activity, comprehension, reading skills, and memory. Be selective and mix reading about distressing events never a shortage news media with positive reading material.
TV is not a necessity, but it is a 20th and 21st century luxury that you can learn to do without. For some, it can make a big difference towards good mental health. This can help you to organize your thoughts and clear you mind. Some find if helpful to write in their journal before going to bed as an aid to better sleep.
Keeping a daily journal helps circumvent and control racing thoughts, a symptom identified with bipolar disorder. It can also help you find an emotional outlet, to decode events of the day, and interpret personal interactions and relationships. Identifying triggers is a first step towards gaining control and relapse prevention. Write for Self Expression as a Stabilizing Therapy Clinical studies indicate that when those with depression engage in expressive writing it forces them to identify and focus on the source of their emotional troubles, which results in a shorter recovery period; the same can be said for bipolar disorder.
Writing can be positive for those with bipolar disorder because it helps you to gain insight into your thoughts, behaviors, triggers, and emotions. It can result in stress relief and help you organize your thoughts. Writing in a journal provides opportunity for self-analysis, to capsulize your own small victories as well as your mistakes, and make positive, deliberate choices in the future. Writing has proven to be an effective therapeutic self-help technique, and an catharsis on numerous levels for many. Liz Miller who documents her success in full recovery from bipolar disorder medicine free for 15 years , attributes her recovery, in part, especially in the beginning stages of her self-help mission, to extensive self-directed writing therapy, for all of the reasons mentioned above.
For some, poetry can be a healthy form of creative expression, that has cathartic, healing mental results. Reading and writing haiku poems can be especially helpful for those with bipolar disorder, as the poems are very compact in a nature, and force the mind to visualize, as well as to exercise restraint. Reading and writing haiku poems is an excellent mental self-control exercise, and helpful for bipolar disorder. See author Sherry Reiter , PhD's page on this site. Her book Writing Away the Demons: Coping with Depression, is one among several excellent books on the subject of writing therapy.
The book is based on Reiter's personal experience in experiencing relief through writing. Reiter is a Registered Poetry Therapist.
Commit to periods of daily relaxation. Experiment until you find the relaxation technique that is right for you.
You should schedule at least 20 minutes a day to wind down, and actively reflect on your life i. Unplug- Movies , Video Games , Television Unplugging the TV, as well as reducing the number of movies you watch and time spent playing video games can help symptoms of depression and bipolar disorder.
If we want to talk about unhealthy ways to stimulate the mind, we can start with these three things overstimulation from movies, video games and TV. It is also important not to forget about the effects of the Internet, depending on how we use it. TV programs with commercials are generally very fast-paced.
Movies and music can affect emotions, stimulating emotional highs and lows. Video games can have a similar effect. Furthermore, movies are can be powerful tools of emotional stimulus, but the film-aficianado is a passive participant, and, like a drug, when the movie is over, the virtual stimulus is over, potentially leaving an emotional void.
Films can take the mind through emotional highs and lows. Similarly, the Internet can become both a preoccupation and addiction, and contributes to an addictive type of personality in some. Those with compulsive or addictive personalities may do better without continuous access to the Internet. For those who are addicted to the Internet in a damaging way, or those who become addicted to Internet pornography, it may be best to use the Internet at the local library.
Using the Internet away from home may prevent the Internet addict from becoming consumed with the Internet. Children and teens need to have limits at home and at school, and also need to be educate in using the Internet in healthy ways, while avoiding the potential danger zones. If you overindulge in violent entertainment, for those who experience symptoms of bipolar disorder, it may be contributing to the mood roller coaster ride.
He tended to observe children playing with a parent for forty-five minutes or more, waiting for choice points to engage a child to determine if he or she was capable of more sustained eye contact, elaborate verbalizations, or shared emotional reactions. William Russeth rated it really liked it Aug 31, Darlene Averill rated it did not like it Sep 28, Dawson marked it as to-read Jul 13, Brittany marked it as to-read Aug 11, Florencio Figueroa marked it as to-read Oct 14, Sabrina Brock added it Jan 10, There are no discussion topics on this book yet. TV is not a necessity, but it is a 20th and 21st century luxury that you can learn to do without. We have, in so many ways, changed positions. It must not only use legal means to correct this quagmire, but must remove restrictions where social services programs are available.
Media overload excites the mind, pushing it beyond limits, and mind may have a hard time turning off. This can especially be true of young children, teens and young adults. These positive ways to spend time can contribute to a better mental health profile, one that is not in constant response-mood to artificial stimuli. Avoid Pornography and its Effects Avoid pornography and break free from pornography addiction.
Pornography can contribute to depression and mania, the two hallmarks of bipolar disorder. While some psychologists have condoned pornography as a healthy outlet for sexual desires, it has been noted that addiction to pornography can be as strong as that or illegal drugs, which can ultimately lead to depression. Additionally, for some, pornography addiction and other forms of over-indulgence in sex, or hypersexuality, may be a contributing factor for symptoms of bipolar disorder, or part of a vicious cycle that leads to mood swings, erratic behavior or even self-loathing.
Pornography can destabilize and isolate those who become addicted. Pornography has become infinitely more accessible to adolescents through the Internet. See: Pornography - Is It harmful? Love is one of the greatest single factor in maintaining good mental health; pornography has been described as being "anti-love. It also depicts and teaches an unbalanced view of sex — with others as mere sex-objects. This way of thinking can harm real-life relationships.
Learning to avoid pornography and finding positive outlets to occupy free time can be of value in overcoming the symptoms of bipolar disorder. Music and Bipolar Disorder It can lift our mood, excite our mind, and propel us to action. It can also inspire us or depress us.
Listening to music directly affects the dopamine levels in our brains. Music is used for therapy for those with bipolar disorder on a professional level. It can also be used as a self-help therapy. Two things need to be considered when listening to music as a way to promote peace and tranquility. The amount of time we spend listening to music, and 2. The type and intensity of the music we listen to Because bipolar disorder is a mood disorder, and music affects moods, if we are struggling with a mood imbalance, too high or too low, to the point that psychiatric intervention is needed, we need to carefully consider the amount of time we spend listening to music.
For some teens, one hour to 12 hours a day listening to music is not uncommon. Listening to too much popular music is linked to a higher rate of clinical depression in teenagers. This may be the case for some adults, as well. In addition, taking anti-depressants can lead to manic-like symptoms for some, and can even be a contributing factor towards an eventual bipolar diagnosis, especially if core issues are not addressed during the interim.
For those with bipolar disorder, or with symptoms of bipolar disorder, music should be enjoyed moderately, in measured doses. Avoid overindulging in music. Even classical music can have a profound affect on your moods. It was more difficult to overindulge in music during prior centuries. In fact, David Byrne of the Talking Heads notes that music has never been as accessible as it now. In the past you had to play an instrument, listen to a family member play, or attend an event to listen to music.
Today, music is available literally hours a day in various formats. The mind simply was not meant to assimilate so much mood-affecting information, with, what is often, highly emotional music playing in our brains on such a continuous basis.
Moderation and self-regulation are necessary. The type of music we regularly listen to also is an important element to consider. Music can be joyful or angry, happy or hateful.