5 Ways to Recharge When You’re Living With Bipolar Disorder

"At its core, bipolar disorder is an energy problem because it's an amplifier in all directions, positive and negative," he says. "During mania, sleep is reduced and energy is increased, so ideas race and moods are elevated. During depressive episodes, people sleep too much and have low motivation."

These energy extremes can have an impact on physical, mental, and emotional health, making daily functioning and symptom management more challenging, he says. Fortunately, there are ways to prevent or alleviate feeling depleted and to recharge instead, so your energy level can stay steady. Here are five worth considering.

1. Prioritize Sleep

"Protect your sleep like it's the most important thing in the world," he says.

2. Keep a Daily Schedule

When you have bipolar disorder, unpredictability can be overwhelming, which is why having a regular schedule is so important, says Naomi Torres-Mackie, PhD, a clinical psychologist at Northwell Health’s Lenox Hill Hospital in New York City.

"To keep energy stable, sticking to a daily routine can be helpful," she says. That might mean planning mealtimes and workouts in advance, and even writing down your planned bedtime every night in a calendar to stay on track. Writing down when to take your medication can be beneficial as well, says Dr. Torres-Mackie.

"Establishing a healthy routine can go a long way with bipolar disorder," says Matt Glowiak, PhD, a licensed clinical professional counselor with the mental health treatment provider Recovered in New York City. "When someone is intentional and consistent with a routine, it becomes a good habit over time. While the highs and lows of bipolar disorder might occasionally compete with the routine, sticking to it becomes more consistent, even during the difficult times, as it is now part of life."

3. Get Morning Light

One easy strategy that can impact both mood and energy is getting at least a few minutes of daylight in the morning, says Dimitriu. That might be as simple as opening a window for some fresh air and light, or taking a short walk as part of your morning routine.

4. Move More Often

Physical exercise is an amazing way to blow off steam, reduce stress, and improve sleep for those with bipolar disorder, says Dimitriu. Although, he adds, "High-intensity workouts late in the evening can overstimulate the nervous system and potentially trigger hypomania or disrupt sleep." Because of that, paying attention to the effects of workout intensity and timing is important.

5. Follow a Mood-Friendly Diet

No single dietary approach is recommended for bipolar disorder specifically, but Dr. Glowiak says that focusing on healthy eating, including fruits, vegetables, whole grains, and lean protein, can be beneficial. It's also helpful to avoid alcohol, since it may interact poorly with medication and contribute to poor sleep and mood destabilization, he says.

How to Get Started

These suggestions are potential starting points for a daily routine aimed at recharging your energy when you have bipolar disorder. Lifestyle changes are highly individualized, so it may take time to figure out what works for you, says Torres-Mackie.

Keep in mind that these tactics are meant to complement your medication and other approaches from your healthcare team, not replace them. As with any aspect of bipolar disorder, be sure to talk with your provider if you've been trying techniques like these and still struggle with your daily energy level.

The Takeaway

• Bipolar disorder can often involve dealing with highs and lows in energy, which can have an impact on physical, mental, and emotional health.
• Finding meaningful ways to recharge is an important part of bipolar disorder management, though it will look different for everyone.
• Some strategies that may help you recharge include establishing a bedtime routine, getting regular exercise, and maintaining a predictable schedule.