| Among the many health ailments and complications stress is know to cause relapses in bipolar patients. Findings ways to minimize and release toxic levels of stress needs to be dealt with when a reoccurring relapse speeds out of control or (if possible) before the relapse happens. Social support, a key ingredient to balancing personal wellbeing, cannot always be comforting nor available and should never be relied on completely. Finding the self-reliance to proactively cope with stress makes the bipolar disorder less worrisome and a far more manageable.
Below are seven methods or reducing stress from an article of Reader’s Digest (April 2003) by Peter Jaret:
- Do Nothing
At least once during the day, take five or ten minutes to sit quietly and do nothing. Focus on the sounds around you, your emotions and any tension in your neck, shoulders, arms, chest, etc.
- Laugh Out Loud
Keep something handy that makes you laugh. It could be a collection of your favorite comic strips, or a funny voice mail from, say, your child or a friend. You could even take a few moments to think about watching your favorite sitcom. Turn to this every so often during your day.
- Tune In
When you face a daunting task, play soothing music—be it classical, country or jazz. Whatever music feels most calming to you is the one that’s most likely to help ease stress.
- Think Happy
Focus on some one or something you care deeply about for anywhere form 15 seconds to five minutes. Or picture a scene from a peaceful vacation. A phrase that makes you feels positive about yourself and the world can also work.
- Hit the Road
Get up from your desk, the couch—wherever you may be—and take a ten-minute walk. Those who began walking four times a week, the scientists found, reported feeling less distressed and sleep better. Don’t have to sweat it, 5 or 10 minute walks can be as effective as one hour.
- Breathe Easy
For five minutes, slow your breathing down to about six deep-belly breaths a minute. In other words, inhale for about five seconds, exhale for about five.
- Rise Relaxed
Right before bed, and after the alarm goes off in the morning, take five minutes to relax you entire body. Start by tensing your toes; then consciously relax them. Move on to the muscles in your feet, and then your calves, upper legs, buttocks, moving upward until you end by scrunching up and then relaxing the muscles in your face.
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