Bipolar disorder is a condition that will affect 4.4% of adult Americans at some point in their lives, according to the National Institute of Mental Health. This can be a challenging disorder to live with, but can be managed effectively with medications and other treatments. Consulting with your doctor and therapist is the best way to manage your bipolar symptoms. Read on to explore different bipolar disorder treatments without medication (that may be suggested along with medication).
What is Bipolar Disorder?
Bipolar disorder, formerly known as manic depression, is a mental health condition marked by extreme mood swings between high-energy mania (hypomania), and low-energy depression. These mood shifts can disrupt daily life, affecting sleep, energy, judgment, and behavior. Though bipolar visibility is rising, there are still some common misconceptions about bipolar disorder that need rebuking:
Misconception #1: Bipolar disorder is just minor mood swings.
Reality: Mood changes in bipolar disorder are severe and prolonged, lasting days or weeks, and are not just minor mood shifts. Mania can cause euphoria, impulsive behavior, and risk-taking, while depression may lead to hopelessness, fatigue, and suicidal thoughts.
Misconception #2: Bipolar disorder exhibits the same behaviors in everyone diagnosed with it.
Reality: Symptoms vary from person to person and can change over time. Also, there are different types of bipolar disorder, classified below:
- Bipolar I is characterized by severe manic episodes, sometimes including psychosis (a break from reality).
- Bipolar II includes hypomania (a milder form of mania) with longer depressive episodes. Please note that this is not a milder version of Bipolar I, but a different diagnosis entirely.
- Cyclothymia is a chronic form of bipolar that is characterized by less severe mood swings than the other two diagnoses.
Misconception# 3: Mania is a “good” or fun phase.
Reality: While mania can bring energy and confidence, it often leads to reckless behavior and poor decisions. Severe cases can cause delusions, hallucinations, or hospitalization.
Misconception #4: Bipolar disorder is caused by a bad childhood or stress.
Reality: While stress or trauma can trigger episodes, bipolar disorder has a strong biological and genetic basis.
Without correct treatment, bipolar disorder can lead to:
- Financial & job issues
- Relationship problems
- Substance abuse
- Suicidal thoughts & actions
Read on for tips on managing bipolar without medication.
Alternative Bipolar Disorder Treatments
While medications can play a crucial role in treating bipolar disorder, lifestyle changes can also significantly help manage symptoms. Here’s some alternative therapies that may help with managing bipolar without medication:
1. Eating a Balanced Diet
People with bipolar disorder may experience inconsistent eating habits due to mood swings, leading to binge eating during mania or loss of appetite during depression (or vice versa). To support mood stability, try:
- Eating well-portioned meals at regular times throughout your day
- Maintaining a well-balanced diet full of fiber, leafy greens and healthy fats
- Planning meals and making grocery lists
- Trying new recipes and making mealtimes special occasions
A healthy diet helps regulate serotonin, a brain chemical that impacts mood and appetite.
2. Taking Supplements & Vitamins
Some herbs and supplements may help naturally regulate your mood. Talk to your doctor or therapist about the following supplements:
- Omega-3 fatty acids (fish oil): Supports mood stability and may reduce depressive symptoms.
- Magnesium: Helps balance mood swings.
- Vitamin C & Folic Acid: May support brain health
Before adding any supplements to your routine, consult a doctor to ensure safety and effectiveness.
3. Sleep Hygiene
Sleep is critical for mood regulation. People with bipolar disorder often experience insomnia during manic or excessive sleep during depressive episodes.To improve sleep, try to:
- Stick to a consistent sleep schedule- try to go to bed and get up at roughly the same times every day.
- Create a relaxing bedtime routine- find what works for you! Herbal teas, a hot shower, reading a book, or a nice skincare routine can help you ease into slumber.
- Avoid screens an hour before bedtime
- Try to avoid large meals or alcohol 3 hours before sleep.
If sleep problems persist, a doctor may help identify underlying causes and suggest solutions.
4. Regular Exercise
Exercise naturally boosts mood by increasing dopamine and endorphins. It’s especially helpful during depressive episodes and can prevent mood instability. Try to find an activity you enjoy—walking, yoga, swimming, or weight training can be great ways to start.
Exercise also provides a sense of control and routine, which is beneficial for mood regulation.
5. Stress-Relief & Calming Techniques
Stress and anxiety can worsen bipolar symptoms. Here’s some proven relaxation techniques that can help calm the mind and reduce mood swings:
- Meditation & Mindfulness—helps manage racing thoughts.
- Yoga & Deep Breathing—promotes relaxation.
- Massage Therapy & Acupuncture—reduces tension.
Mindfulness practices help increase self-awareness and improve emotional balance.
6. Sunlight Exposure
Sunlight affects mood regulation, and lack of sunlight can contribute to seasonal depression. To boost mood naturally:
- Spend time outdoors, even during winter.
- Open windows to let in natural light
- Use a light therapy box if sunlight exposure is limited.
Natural sunlight can help manage depressive symptoms.
Talk to Your Provider to Manage Bipolar Symptoms
The highs and lows of bipolar disorder can significantly impact the quality of life of those who experience this condition. Luckily, treatments are available to ensure that if you experience bipolar disorder, you’ll still be able to live a full and vibrant life. The experts at Associated Clinic of Psychology are here to help- our experts (psychiatrists and therapists) will determine whether or not medication is right for you.
Remember, seeking help is a sign of strength, not weakness.
