During episodes of bipolar affective disorder (also known as bipolar disorder), patients experience drastic swings in mood and energy, causing significant distress to both the patient and those around them. During periods of mania, the person’s mood and energy are high, confidence is overflowing, and sleep seems unnecessary. However, during periods of depression, mood and energy plummet, making even getting out of bed difficult. It’s difficult to predict whether depression or mania will occur in the next episode (for example, facing a promotion can trigger a depression episode, regardless). The two extremes of mania and depression can reverse in a short period of time, and symptoms of both can occur simultaneously. For example, on one hand, a patient may experience low mood and negative thoughts, while on the other hand, they may experience high energy, restlessness, and difficulty sleeping.
Thus, the core problem in the minds of those with bipolar disorder can be summed up in one word: chaos. Energy and emotions are disorganized. The opposite of chaos is order and stability. Psychiatric medications are crucial for maintaining mental energy and emotional stability, and patients must take them regularly as prescribed. In addition to medication, it’s also important to properly manage stress in life, especially by balancing different roles in relationships (for example, balancing being a parent and an employee) to achieve mental stability.
Furthermore, maintaining mental order in a busy life requires discipline. The brain has a biological clock that regulates the circadian rhythms of various organs and the sleep-wake cycle. How does the brain’s biological clock actually adjust to time? Adjusting the biological clock isn’t just about looking at the numbers on a watch. Many people have experienced this: even if the lower right corner of the computer screen shows it’s 2 or 3 a.m., their brain still doesn’t feel sleepy; even if the phone shows it’s past noon, they still lack the motivation to leave the bed.
The biological clock primarily tells the brain time based on two factors: light (especially natural light) and activity (social activities and various daily tasks). People with bipolar disorder are particularly sensitive to disruptions in their biological clock. Therefore, maintaining a regular and consistent biological clock throughout the day is another key to preventing the onset of bipolar episodes. As for how to keep your brain’s circadian clock functioning smoothly, I offer the following suggestions:
- Even when you’re busy, maintain a regular sleep and sleep schedule, and try to go to bed and wake up at the same time every day, even on weekends and holidays.
- After waking up in the morning, get some natural light as soon as possible. After sunset, especially in the hour or two before bed, reduce your exposure to blue light from electronic screens.
- Maintain a stable frequency and intensity of social activities and work to avoid prolonged periods of loneliness and boredom, or excessive busyness and excessive social engagements. Plan your daily activities (work, study, exercise, meals, socializing) and review them regularly.
Written by: Dr. William Chui
Originally posted on: am730
Translated by: Cheuk Long Chan
