Download Preventing Bipolar Relapse: A Lifestyle Program to Help You Maintain a Balanced Mood and Live Well PDF

TitlePreventing Bipolar Relapse: A Lifestyle Program to Help You Maintain a Balanced Mood and Live Well
File Size3.1 MB
Total Pages144
Table of Contents
	My Story
	The Stigma of Mental Illness
	Diagnosis and Recovery
	SNAP: Sleep, Nutrition, Activity, People
	Tracking and Monitoring Your Triggers and Mood
	Achieving Your Goal of Bipolar Relapse Prevention
	A Bipolar Relapse Prevention Contract
	Types of Medication
	Sticking to Your Medication
Tracking and Monitoring Your Triggers and Mood
	What and When to Track
	Weekly Triggers and Mood Chart
	The Need for Sleep
	Sleep and Bipolar Disorder
	Good Sleep and Its Benefits
	Circadian Rhythms
	Beating Insomnia
	Monitoring and Tracking Your Sleep
	How to Find Out More
	The Importance of Good Nutrition for Your Mental and Physical Health
	Co-occurring Eating Disorders
	Eating Well with Bipolar Disorder
	The General Benefits of Exercise
	The Benefits of Exercise for Bipolar Disorder
	Overcoming Challenges to Physical Activity
	How Much Physical Activity Is Enough?
	Tracking Your Physical Activity and Your Mood
	Evaluating Your Level of Physical Activity
	Designing an Exercise Plan
	The First Person Is You
	Types of Support
	Creating a Social Support Network
	Seven Steps to Asking for Help
	Your Crisis Plan
	Your Social Support Network Directory
	Reading List
Document Text Contents
Page 2

“Bipolar disorder represents one of the most complex and challenging
mental health conditions. Self-management or wellness strategies are a
critical part of achieving optimal health and quality of self when living
with the condition. Preventing Bipolar Relapse represents a valuable
resource for people who are newly diagnosed, struggling, or just
wanting to learn from someone who has been there how best to stay in
balance. Packed full of evidence-informed tips and tools, this
accessible and pragmatic book offers ways for people with bipolar
disorder to flourish.”

— associate professor in the department of
psychiatry at the University of British Columbia in
Vancouver, Canada, and coeditor of Practical
Management of Bipolar Disorder

“Preventing Bipolar Relapse is an essential guide for the consumer
and caregiver alike. White’s SNAP approach gives the reader an easy
method to successfully navigate the complexities of bipolar disorder.
Her personal experience offers hope, encouragement, and the tools to
prevent relapse.”

— founder and chairman of
the board at the International Bipolar Foundation

“Maintaining stabilization and relapse prevention is one of the most
important and challenging aspects of treatment for bipolar disorder.
This is a topic that has rarely been addressed in the integrative way
White spells out in her book. Highly recommended…both for those
suffering from bipolar disorder and their loved ones.”

— professor emeritus with Alliant
International University, Sacramento

Page 72

bipolar relapse, you need to limit (or eliminate) your intake of alcohol and non-
prescribed medications when you go out.

Travel is a challenge to healthy eating because when you are traveling, you
are not in control of portion size and you may not always know the nutritional
value of what it is that you are eating. Like restaurants, many airlines offer
special meals for people with restricted diets, but you will need to ask about
these. If you are traveling abroad, when dining at a restaurant you will have to
ask the server more questions. If this requires fluency in a foreign language, you
may want to find someone to translate for you. Or better yet, memorize how to
ask important questions related to your preferences before you leave home.

If you have a restricted diet for diabetes or are vegan or vegetarian, you may
face even greater challenges to eating healthy when you travel. A great option
that may also help you explore your surroundings is to ask for the nearest market
and buy yourself fresh foods. Try new things and learn how to eat or prepare
them. You may add a few items to your list of foods to choose from. But just in
case, bring along some protein-dense snacks (like protein bars), to sustain you if
you cannot find suitable options on the road.

Celebrations, meetings, and holidays can present a special challenge to your
eating program because you are in the company of people who are using food to
enjoy a special event together. Eating can be a way of bonding and of sharing a
particular experience, and the temptation to go beyond your limits can be
difficult to resist. In this case, don’t deny yourself the experience outright; enjoy
the different foods that are available, but do so moderately. Limit your portions
of the least healthy foods or those foods that you know will trigger your bipolar
symptoms (e.g., highly processed foods, alcohol, or caffeine—look back over
your Daily Mood and Food Tracker) while eating as much as you can of the
healthier foods. If you start by eating your fill of foods that give you good
nutrition and are not a trigger for your bipolar symptoms, then you won’t have
room for foods that present more of a problem for your physical and mental
health and well-being.

Page 73

Preparing for change and having a structure for change helps support efforts
for change. Be proactive in deciding what you will eat by filling out a simple
meal plan. See the following example.

Sample Weekly Meal Plan

Consider the information in your Mood and Food Tracker when developing
your meal plan. You may also want to confer with your medical provider and a
nutritionist (if you can afford one).

Preparing these foods at home will make it more likely that you will stick to
your menu. It also will go a long way toward keeping more money in your
pocket, because prepared foods cost more. You can photocopy the following
chart, create your own version, or download one from the publisher’s website for
this book at

Weekly Meal Plan

Page 144

Similer Documents