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Track your mood
A daily mood diary or app can help you and your care team see patterns and spot changes early. Note your mood, sleep, medicines and any stress.
Know your early warning signs
Everyone's warning signs are different. Common ones include:
- needing less sleep without feeling tired
- talking faster or having more ideas than usual
- spending more or taking more risks
- withdrawing from people, or losing interest in things
Write down your signs and share them with people you trust, so they can help you act early.
Protect your sleep
Changes to sleep can both trigger and signal an episode. Keep regular bedtimes and wake times, and be careful with long journeys across time zones and shift work.
Keep a steady routine
Regular meals, activity and social time help keep mood stable.
Alcohol and drugs
They can trigger episodes and interfere with your medicines. Cutting down or stopping can make a real difference.
Relationships and family
Bipolar can affect the people close to you. Involving them in your crisis plan, if you want to, can help. Carers can ask their council for a carer's assessment.
Pregnancy
If you are thinking about having a baby, talk to your psychiatrist before you get pregnant. Some medicines need to be changed, and the time after birth carries a higher risk of an episode.
Support
Bipolar UK runs peer support groups, an online community and a mood tracker.
Sources we used
We check this page at least once a year, and sooner when the rules change. Read how we check our facts, or tell us if something looks wrong.