Without healthy coping mechanisms, it is near impossible to slow down the racing thoughts enough to be self-aware.
Introduction
Are you self-aware during hypomania? As someone with bipolar, that is a question that I am asked frequently. The answer is simple, without healthy coping mechanisms, it is near impossible to slow down the racing thoughts enough to be self-aware.
What Is Bipolar Hypomania?
Mania is a state of elevated mood, irritability, or impulsivity. Mania often leads to a lack of rationalization, and frequently requires hospitalization as the individual in a manic episode can be a danger to themselves or others. Hypomania is a less severe version of mania, but no less overwhelming or difficult to control. Hypomania does not typically require hospitalization.
Hypomanic episodes are often difficult to control. For the individual the racing thoughts are so powerful and overwhelming, it frequently feels as if the only solution to get the thought out of your brain is to act upon it. Whether the thought be to purchase a new TV to replace the one with dead pixels, or something as difficult as breaking up with your significant other in spite of their overwhelming compassion for you.
While we often struggle to gain control of these actions, remorse and guilt frequent our thoughts. Especially if the individual is compassionate in demeanor, the sheer remorse of hurting someone you love emotionally often triggers a series of depressive “spirals”. A common theme of these spirals is social isolation and withdrawal.
How Can You Be Self-Aware in Hypomania?
Everyone is different. The process of developing awareness is individualized, but doable. You can follow the following steps to develop self-awareness:
- Recognize your triggers: Just like trauma, manic and hypomanic episodes have consistent triggers. For me my triggers fit broadly into two main categories: Anxiety and Sleep Depravation.
- Anxiety: This usually falls into three main categories for me: Conversational topic that make me anxious, financial stress, and emotional overwhelm. Examples include any conversations that involve sexual intimacy, bills I was not expecting, and a long time on a screen (especially short form videos).
- Sleep Depravation: Bipolar disorder is very closely tied to the sleep-wake cycle (i.e. circadian rhythm). If you do not get enough sleep, it is very likely to trigger a hypomanic episode. And often the guilt from an post-hypomanic episode of Bipolar Depression can keep you awake most of the night.
- Find your de-stressors: find things that you enjoy doing. Things that relax you. Take note of them and write them down. I have a few that help me, like nature, driving, or listening to music I enjoy.
- Address your triggers: Address your triggers. Do your best to minimize your exposure to triggers as much as possible. This isn’t always possible, but any improvement is better than no improvement.
- Address sleep first: Regardless of who you are, the quantity of sleep you get each night affects the severity your Bipolar symptoms. Almost universally. I personally use these melatonin gummies to help me sleep. It is a non-prescription low-cost way to help you address sleep issues.
- Build a schedule: Sticking to a consistent will help you keep your sleep schedule intact and continue to be productive. I personally use the pomodoro method and the time boxing method. Two good resources for these are: Pomofocus.io and The Time Box Daily Management Notebook.
- Address anxiety: Often anxiety is a trigger for bipolar hypomania. Not everyone wants to add yet another medication to the list. A good solution that has worked for me in the past are these anti-anxiety gummies. They take about 30 minutes to take effect, and the biggest difference I have notices is the absence of racing thoughts.
- When addressing your triggers doesn’t work, use your de-stressors: Take a deep breath, pause what you are doing, and go use one of your de-stressors. It will not be easy to convince yourself that using a de-stressor will help improve your mood, but 99% of the time once you start, you will start to relax. Tell yourself, “I will just do it for 5 minutes”. Almost every time, you will do it for more than 5 minutes.
- Sometimes your first de-stressor will not work. Don’t give up yet, go through your list until something clicks.
- This may seem counter productive, giving up the opportunity to do something productive for something relaxing. But it is not. Think about the hours/days you will lose if you push yourself into a hypomanic episode.
Think About Therapy
There are many behavioral therapy techniques that can teach you how to pause hypomania enough to become self-aware and address the issue. There are many therapy providers. And an appropriate medication regimen can be extremely helpful in teaching coping skills and self awareness.
Conclusion
Without healthy coping skills it can be near impossible to be self-aware during a hypomanic episode. However, if you follow the steps in this article, you can, in fact, become self-aware during a hypomanic episode and stop the cycle.