Managing hypomania involves a combination of lifestyle adjustments, self-awareness, and sometimes medical intervention. Here are some strategies:
Recognize Early Warning Signs
It is important to learn mindfulness skills so that you are able to recognize the beginnings of hypo/mania. If you notice symptoms like increased energy, racing thoughts, or impulsivity, take action early!
Monitor Your Mood
While developing mindfulness skills, and afterward, it can help to use alarms or sticky notes to remind yourself to pause and be present.
Keep a mood journal or use a mood-tracking app.
Try mindfulness exercises such as; limiting multitasking, breathing exercises, body scan exercises, senses engagement exercises, observing your thoughts without judgement, practicing gratitude, or meditating.
Identify triggers like lack of sleep, stress, or substance use.
Stick to a Routine
Maintain a consistent sleep schedule.
Plan daily activities to create structure.
Have checklists for home, and work
If you find yourself spinning with the zoomies, ask yourself, "What is the one next thing I need to do?" Keep redirecting yourself to this and your checklists when you get off track.
Regulate Sleep
Avoid stimulants like caffeine in the afternoon/evening.
Develop a relaxing bedtime routine.
Get at least 6-7 hrs every 24/hrs
Manage Stress
Use CBT or DBT skills such as the REST, or CLEAR strategies
Limit Stimulants & Substances
Reduce alcohol, caffeine, and recreational drugs.
Engage in Healthy Activities
Exercise regularly, but avoid overexertion.
Eat a balanced diet with stable meal times.
Social Support
Talk to trusted friends or family about how you’re feeling.
Join a support group for folks with bipolar if available.
Therapy & Counseling
Cognitive Behavioral Therapy (CBT) can help manage symptoms.
Therapy can help develop coping strategies.
Get Help
Consult with your mental health medication management provider ASAP if your symptoms are severe or not going away.