While the Christmas season is a time for joy for many, it may also be stressful and overstimulating for those who have bipolar disorder, a mental illness that produces dramatic mood swings of mania (abnormal happiness or agitation) and depression (deep sadness) that last days to weeks at a time.
According to a short poll performed by professionals at the National Alliance on Mental Illness, as many as 64% of persons with a mental health illness like bipolar disorder find their symptoms worsen over the holidays (NAMI).
What is it about the holidays that causes stress and bipolar illness symptoms to worsen? Several such reasons include:
- irregular routines "We are aware of the critical need for structure, regularity, and some sense of grounding for those with bipolar illness. However, during the Christmas season, schedules are frequently disrupted and habits are abandoned, according to Thea Gallagher, PsyD, a clinical assistant professor in the psychiatry department at New York University Langone Health in New York City.
- loses sleep A hectic schedule that involves hosting out-of-town guests or making trip plans to see the family is difficult to manage and might interfere with sleep patterns. In a research published in the British Journal of Psychiatry in September 2017, it was shown that bipolar illness patients who lack sleep are more likely to experience manic episodes.
- Holiday spending and money While buying gifts is typically stressful for the average American, managing holiday spending and finances may be especially difficult for those who are bipolar and may experience emotional dysregulation.
- Shorter and darker days It also doesn't help that the holidays fall amid the shortest and darkest days of the year, which in some people can cause seasonal depression or seasonal affective disorder (SAD). Bipolar disorder patients are more prone to experience SAD, which often manifests in the late fall.
- usage of alcohol According to the National Institute on Alcohol Abuse and Alcoholism, people are often significantly more likely to drink above their recommended limits around the holidays. However, those who have bipolar illness are more vulnerable to the negative consequences of alcohol or another drug usage. According to specialists at the Drug Abuse and Mental Health Services Administration, between 30 and 50 percent of those with bipolar 1 or 2 conditions will also develop a substance use problem (SAMHSA).
- Family and interpersonal problems As many people deal with difficult circumstances, such as strained family dynamics, the loss of loved ones, or changed relationships, emotions can be especially raw over the holidays.
How to Control Bipolar Symptoms Over the Holidays
There are some easy strategies to lessen the emotional burden and maintain your mood stability, even if dealing with the stress of the holidays might be more difficult if you have a mental health condition like bipolar illness. Here are seven healthy techniques to keep you centered and enjoy the holiday season if you or a loved one has the bipolar illness.
- Adhere to a Schedule, Particularly for Sleep. According to the American Psychological Association, having a regular daily schedule may help patients with bipolar disease experience fewer new manic or depressed symptoms. One approach to do this, according to research, is to practice excellent sleep hygiene, which involves going to bed and getting up at the same times every day. Adults should sleep for at least seven hours per night, according to the Centers for Disease Control and Prevention (CDC).
- Getting some exercise may be a terrific strategy to lower stress and maintain emotional stability during stressful times like the holidays. According to a review that appeared in the Journal of Affective Disorders in July 2016, exercise is associated with decreased depressive symptoms, a higher quality of life, and improved functioning in persons with bipolar illness. The Anxiety & Depression Association of America (ADAA) suggests exercising three to five times a week for 30 minutes each time. The following activities, according to ADAA experts: Biking, Dancing, Jogging, Walking
- Maintain Consistent Medication Use -
It's crucial to take your prescription bipolar disorder meds on time, especially over the holidays. Disrupted drug regimes have been linked to increased hospitalizations, relapses, suicide attempts, and greater healthcare expenses, according to a study published in September 2019 in the International Journal of Bipolar Disorders. Furthermore, specialists from the UK's National Health Service warned that if some prescriptions are abruptly stopped without a doctor's consent, severe symptoms may result. It's a good idea to take your medications at the same times every day so that you can establish a pattern. To remember to take their medications or set reminders on their phones, some people utilize weekly sorting containers.
- Having the Courage to Refuse -
You don't have to go to all of the seasonal activities that are scheduled throughout the holidays. Dr. Wang argues that while social interaction is beneficial, there shouldn't be too much of it to overstimulate the brain or raise the risk of interpersonal conflict. Simply refuse the invitation if the event or time spent with a particular family member is too stressful or brings on symptoms. The same holds true when purchasing and trading pricey presents."Avoid hosting, attending, and doing everything at once. Saying no is fine, according to Dr. Gallagher. During the season, we are expected to do it all and be perfect, so it might be crucial to lower our standards for ourselves and learn to say no when it's required for our well-being. You don't have to please everyone all the time.''
- Speak to someone about your struggles.-
For some people, the holidays may trigger unfavorable emotions or painful memories. "Triggers from the past might emerge," says Gallagher. Processing some of those feelings may be beneficial. Some effective methods for doing this include writing down your emotions or discussing them with a loved one or your therapist.If at all feasible, Gallagher advises continuing your treatment appointments with a mental health specialist during the holidays. Or, if it's been a while since your last appointment, you might want to think about booking a booster session.
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