Treading Water: How I Prevent Drowning in Sadness When Bipolar Depression Sets In

Life with bipolar disorder can feel like an endless amusement park ride, filled with exhilarating highs and gut-wrenching lows. During the deep plunges into bipolar depression, as I am feeling now, it can feel like I’m drowning in sadness. This is a struggle many of us experience. In this post, I’ll share my personal journey, practical strategies, and insights that have helped me navigate the shadowy waters of depression.

Understanding Bipolar Depression

Bipolar disorder is more than just experiencing mood swings. It’s a mental health condition that covers a wide range of emotions and energy levels. When depression hits, it often brings along a list of symptoms: extreme fatigue, lack of motivation, sleep problems, and an overwhelming sense of hopelessness.

Understanding that these feelings are not just from a bad day can be comforting; it reminds me that they are part of the condition. However, knowing this doesn’t always make it easier when sadness arrives uninvited. Research indicates that between 40% and 50% of people with bipolar disorder will experience at least one episode of depressive symptoms.

The Struggle is Real

This week has been a particularly heavy week where I have felt as if I were stuck in a thick fog that refused to lift. My thoughts feel heavy, turning even the simplest tasks into monumental challenges. Getting out of bed feels like swimming against an unyielding tide, pulling me back down into dark emotions. Taking a shower feels insurmountable. The nightmares have been a constant companion when I shut my eyes for sleep. I feel as if I am cycling through past traumas over and over again, having to remind myself constantly that I have already survived these struggles. I can give myself permission to let them go.

A lone hand reaches above the water under a foreboding sky, symbolizing a struggle against depression's overwhelming force.

Through these experiences, I realize that acknowledging these feelings is crucial. Denying my feelings only intensify their impact and increase my sense of isolation. It’s essential to be honest with oneself about the darkness creeping in. For instance, keeping a daily log of emotions can help me recognize patterns and stay aware of my mental state.

Daily Routines: A Lifeline

Establishing a daily routine has been one of the most effective ways I manage symptoms of bipolar depression. When depressive episodes strike, it's easy to slip into chaos and neglect essential self-care. Creating a structured environment helps me stay grounded.

Here are the steps I focus on to maintain my routine:

1. Consistent Sleep Schedule: Sleep issues are common with bipolar depression. I aim to go to bed and wake up at the same time every day, even on weekends. For example, I set a bedtime of 9 PM and wake up at 4:45 AM to promote healthier sleep patterns.

   
   

2. Setting Small Goals: Instead of overwhelming myself with an extensive to-do list, I set two or three small, manageable goals each day. For instance, tasks like taking a shower or preparing a healthy meal can provide a sense of accomplishment. Research shows that achieving small goals can boost motivation and positivity.

   
   

3. Mindful Mornings: I've started incorporating a few minutes of mindfulness into my mornings. Whether sipping warm coffee or practicing deep breathing, these small moments help center me before the day begins.

   
   

Quiet landscape representing peace amidst chaos

Staying Connected

Isolation can become a significant issue when bipolar depression sets in. I often withdraw from friends and family, thinking it may be better for them not to see me in my low moments. However, reaching out can be incredibly beneficial.

I make an active effort to connect with loved ones via texts or phone calls when possible, especially my husband, my rock. Just a brief chat can be a lifeline, reminding me that I'm not alone. Studies show that social support can significantly diminish the severity of depressive symptoms, which highlights the importance of connection.

Physical Activity: Mood Booster

Exercise is often recommended as a way to combat depression, and I do my best to integrate it into my weekly routine. Of course, it can feel overwhelming to think about working out when I’m deep in depression, but even a simple walk outside can boost my mood.

I've set achievable physical goals, such as a casual ten-minute walk or squats while doing simple tasks around the house. Starting small is essential, and being patient with myself helps my mental health improve alongside my physical health.

Taking Time for Hobbies

During depressive episodes, I tend to lose interest in my hobbies and passions. Yet, I’ve learned how vital these activities are in maintaining a sense of self, especially in tough times.

I outline a few creative outlets that bring me joy, including:

• Blogging/Journaling: Writing down my thoughts helps me process emotions and understand what triggers my sadness.

• Crotchet: Engaging in my crochet projects and feeling the yarn slide through my fingers grounds and calms me and provides a feeling of accomplishment.

  
  

• Cooking: Experimenting with new recipes can be therapeutic, letting me focus my energy on something enjoyable and rewarding.

  
  

Incorporating these hobbies into my life is essential to keeping the darkness at bay.

Seeking Professional Help

Finally, I cannot emphasize enough how important therapy and medication are. Both have played pivotal roles in managing my bipolar depression.

Finding a therapist who understands bipolar disorder can provide invaluable support during my lowest moments. Additionally, discussing medication options with my doctor can help stabilize mood fluctuations and ease symptoms.

A Journey of Resilience

Living with bipolar depression is no simple task. There are days where it feels like I'm battling an uphill struggle. Yet, through self-care practices, daily routines, connections with loved ones, and seeking professional help, I make every effort to keep my head above water.

It’s more than okay to lean on friends and family, engage in activities that spark joy, and prioritize self-care. Finding ways to navigate the waves of depression has become my safe harbor, showing that even in storms, hope and light await on the other side.

If you’re navigating this journey as well, remember you’re not alone. Together, we can ride the bipolar ups and downs with resilience and courage.