Things that Prevent Proper Sleep Hygiene

There are various reasons why I want to stay up and attempt to avoid sleep. The main reason is I feel like I am going to miss something. I know, I sound like a little kid. But my husband stays awake until late and I think that something might happen and I will miss it. I also enjoy the snuggle time I have with my dogs, Jake and Sam. They stick to me like magnets and I feel so loved and accepted by them. Then the movie that is playing may have my attention as well and I want to stay up until the end.

The problem of staying up and fighting sleep is basically a losing battle. I usually fall asleep on the couch and snore my keester off, which irritates my husband and results in poor sleep hygiene.

Being bipolar or anyone with a stressful life, proper sleep hygiene is essential to maintaining a level of stability over the mood swings of the mental illness and the ups and downs of life. My psychiatrists and my therapists have all stressed the importance of good sleep hygiene. I can speak from experience that getting a good night’s sleep helps tremendously with my moods. Consequently, if I do not get that good night’s sleep, I usually pay for it with moods going crazy.

Methods to Help Foster Proper Sleep Hygiene

I am obviously not the best at maintaining proper sleep hygiene, however I am a living example of what happens when someone practices good sleep hygiene as well as bad. Here are some methods that have helped me in the struggle of proper sleep hygiene v. poor sleep hygiene.

1. I try to get my bedtime rituals over and done with well before bedtime. Sometimes knowing I have to wash my makeup off and brush my teeth keeps me glued to the couch. Why, you ask? This means I have things undone before I go to bed. When it is time to for me to go to bed, I just want to go to bed.
2. I make up my mind that I am going to go to bed at an appropriate time. Sitting here writing this blog, I glanced at the time and noticed it is getting close for me to hit the sack. I think about the consequences if I stay up. I know deep down that the positives outweigh the negatives: I will feel rested when I wake up in the morning, I will have the energy to exercise when I get up and I won’t be so sleepy throughout the day.
3. I change my activities before it’s time to meet the sandman to less action, stress, noise and other things that may overstimulate my mind. I might read, have a cup of hot tea or listen to some relaxing music. These as well as other light activities will help reduce the stimuli affecting my brain and body.

Email Me

You probably have some other ways to relax, too. Email me at [email protected] and share with me your ways of getting proper sleep hygiene.

References

Here are some websites to check out on the topic of sleep hygiene.

https://sleepfoundation.org/ask-the-expert/sleep-hygiene

https://www.sleepassociation.org/patients-general-public/insomnia/sleep-hygiene-tips/

http://www.sleepeducation.org/essentials-in-sleep/healthy-sleep-habits

The post Striving for Proper Sleep Hygiene appeared first on Life Conquering Bipolar Blog.

Bipolar Relapse Symptoms

Here is a list of bipolar relapse symptoms you might experience:

1. Loss of appetite
2. Change in sleeping habits
3. Change in appetite
4. Fear of being overwhelmed
5. Wanting to switch jobs, involved in a new “idea”
6. Increase in alcohol or drug consumption
7. Going on spending sprees
8. Being more impulsive: sexually active, gambling
9. Increase or decrease in activity level
10. Increased irritability

Mood Diary

Getting a handle on the mood relapse at the beginning will be easier if you had a mood chart or diary. There are apps that you can use on your smartphone, or simply use your desktop computer, laptop or tablet to keep your mood information. The mood diary can help you determine your triggers and know how to see them coming and do something about it before a full-blown episode happens.

I have used various kinds of mood charts or diaries. I have used just a basic journal. That did not last long because I have never been the type to journal. Then I used a two column chart. The first column was for the date and then the second column was for my mood information. I used that method for a long time. However, it was not very portable. Now I use a pocket calendar to keep track of my moods. It is really cool this way because I can see all my moods during the course of an entire month with just a quick glance. And then I can see at a glance my moods over a period of several months.

What should you do if you are in a Bipolar Relapse?

It is always a good idea to have a plan in place if you were to go into a bipolar relapse. You should develop this plan with your psychiatrist and your therapist. Your spouse/significant other, close friends, family and friends from your support group should be aware of you plan and also of your symptoms.

Bipolar Relapse Prevention Strategies

Below is a list of strategies to help prevent a relapse. It is not an all-encompassing list.

1. Get a routine and stick with it.
2. Have a maintenance plan that has little side effects.
3. Avoiding alcohol and drugs.
4. Competent health providers.
5. Healthy lifestyle: adequate sleep, exercise, nutrition and down time.
6. An understanding of your relapse symptoms and how to address each one.
7. Healthy relationships with family, support groups and faith-based support.

Conclusion

A bipolar relapse is difficult to hide from. Most bipolars will have one from time to time. You can make it through. If there is planning involved, you will have a much easier time recovering.

Below are links to more information about bipolar relapse.

http://ibpf.org/blog/spotting-icebergs-miles-away-how-use-early-warning-signs-bipolar-disorder-relapse-prevention

https://healthguides.healthgrades.com/article/recognizing-signs-of-bipolar-disorder-relapse

http://www.bphope.com/ask-the-doctor-dealing-with-relapse/

http://natashatracy.com/bipolar-disorder/bipolar-relapse-avoiding-bipolar-relapse/?doing_wp_cron=1474018015.0930700302124023437500

The post Bipolar Relapse appeared first on Life Conquering Bipolar Blog.

It is not completely impossible to discover how to find a psychiatrist that is right for you.  It will just take some patience, persistence and some work on your part to find your answers.

You may have a suspicion that you have a mental illness and need professional help or you are wanting to switch from your current psychiatrist.  Below you will find tangible ways of how to find a psychiatrist that is right for you that will help you live a full life with your mental illness.

Ask your Family Doctor

Usually when you come into your family doctor’s office and your illness is beyond his scope of knowledge, he writes a referral to a cardiologist or an endocrinologist or maybe even a nutritionist.  With all his connections, he should know at least one psychiatrist or at least get you started on how to find a psychiatrist that is right for you.

If you are a woman and go to your gynecologist for your primary care needs, then maybe she is the one you can talk to.  In my quest to find a new psychiatrist, I actually asked my gynecologist for referrals.  I trust her opinion and know that whomever she referred was a top rated doctor.  Besides, I wanted to stay in the same hospital network of physicians that she is in.

Call your Insurance Company

It is a benefit to you to find a psychiatrist in your insurance company’s network.  It is cost efficient to you and this psychiatrist might even work with other doctors in the same network. Your doctors coming together to work as a team could help the holistic treatment of your body.

If you choose to look at a doctor in-network, ask for more information about the doctor.  Be sure to ask the following:

• if the doctor is board certified;
• information on her level of experience;
• ask if she is taking on new patients;
• hours and days the psychiatrist is available to see patients;
• is the psychiatrist easily accessible; and
• inquire about any areas of subspecialty like mood disorders, anxiety.

The more information you can gather from each name, the easier it will be on you in completing the process of how to find a psychiatrist that is right for you.

Check with your Therapist

If you are already in treatment and have a therapist, ask him if he knows any psychiatrists that he would refer to you.  He may have a wealth of contacts in the mental health community and knows the inside scoop on who would be a good fit for you.  He might also have some advice on how to find a psychiatrist that is right for you.

Go online

When searching online for names of doctors in the mental health field, use established, professional websites provided by a local medical society or a specialty society:

WedMD at http://doctor.webmd.com/

Depression and Bipolar Support Alliance (DBSA) at http://findapro.dbsapages.org

Consult your Support Group

You may be involved in a support group, self-help or therapy group, 12-step program or an advocacy group.  These places are gold mines for gathering names for doctors to try out and doctors names to stay away from.  People at these places are always ready to give their two-cents worth on their current doctor or former doctors.  These people have been there and done it — sometimes multiple times and have mastered the ropes and can show you how to find a psychiatrist that is right for you.

How to Find a Psychiatrist that is Right for You

As you can see, there are many paths you can take to get to your destination.  You may jump online one night, find a psychiatrist, call his office the next day and get an appointment within the next month.  Or you may have to call fifteen doctors from your online list, get names from your insurance company’s website and talk to your friends at your support group before you find one.  Finding a doctor is a process.  It can be slow or it can be fast.  Be patient and do not give up.  One day you will be giving advice on how to find a psychiatrist that is right for you.

References:

Fink, Candida MD and Kraynak, Joe MA; Bipolar Disorder for Dummies 3rd Edition; pp.76-78.

The post How to Find a Psychiatrist that is Right for You appeared first on Life Conquering Bipolar Blog.