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What is Bipolar and how to deal with it? 什麼是躁鬱症及10種應對方法


Bipolar disorder is a mental health condition that affects a person's mood, energy, and ability to function. It is characterized by episodes of mania or hypomania (highs) and depression (lows). Mania is a period of elevated or irritable mood, increased energy, decreased need for sleep, racing thoughts, impulsivity, and sometimes psychosis. Hypomania is a less severe form of mania. Depression is a period of low mood, loss of interest or pleasure, feelings of worthlessness or guilt, changes in appetite or sleep, and sometimes suicidal thoughts or behavior.


If you or someone you know is dealing with bipolar disorder, it's important to seek professional help from a mental health provider. Treatment usually involves a combination of medication and psychotherapy. Medications commonly used to treat bipolar disorder include mood stabilizers, antipsychotics, and antidepressants. Psychotherapy, such as cognitive-behavioral therapy, can help with managing symptoms, improving coping skills, and enhancing quality of life.


In addition to medication and therapy, there are some lifestyle changes that can help manage bipolar disorder. Here are 10 ways to cope with Bipolar disorder:


1. Attend therapy: Therapy, such as cognitive-behavioral therapy, can help you learn coping skills, improve your relationships, and manage symptoms.

2. Develop a routine: Establishing a daily routine can help regulate your mood and reduce stress. Try to wake up and go to bed at the same time each day, and schedule activities and meals at regular times.

3. Get enough sleep: Getting enough sleep is important for managing bipolar disorder. Try to maintain a regular sleep schedule, avoid caffeine and alcohol before bed, and create a relaxing bedtime routine.

4. Manage stress: Stress can trigger episodes of mania or depression. It's important to learn stress management techniques, such as deep breathing, meditation, or yoga, to help reduce stress.

5. Exercise regularly: Exercise can help improve mood and reduce stress. Aim for at least 30 minutes of physical activity most days of the week.

6. Avoid alcohol and drugs: Alcohol and drugs can worsen symptoms of bipolar disorder and interfere with medication. It's important to avoid these substances.

7. Eating a healthy diet: A balanced diet can help improve overall health and well-being.

8. Build a support system: Having a strong support system can provide help and encouragement during difficult times. Consider joining a support group or connecting with friends and family who understand your condition.

9. Take medication as prescribed: Medication can help stabilize your mood and reduce symptoms. It's important to take medication as prescribed and to communicate with your doctor about any side effects or concerns.

10. Seek professional help: It's important to work with a mental health professional who specializes in bipolar disorder to develop a treatment plan that works for you.


It's important to remember that bipolar disorder is a treatable condition and with the right treatment, people with bipolar disorder can lead fulfilling and productive lives.



雙相情感障礙/躁鬱症 (以前稱為躁狂抑鬱症),是一種會導致極端情緒波動的精神狀況。這些情緒的突然變化會使患者難以集中專注力和執行日常任務。 它的特點是躁狂或輕躁狂(情緒高漲)和抑鬱(情緒低潮)發作。 躁狂症是患者情緒高漲、易怒、精力充沛、睡眠需求減少、思緒萬千或衝動。 輕度躁狂症是一種不太嚴重的躁狂症。 抑鬱症是患者情緒低落、失去興趣或快樂、感到無價值或內疚、食慾或睡眠改變,有時甚至有自殺念頭或行為。情緒波動的發作可能很少發生,也可能一年發生多次。 雖然大多數人在發作之間會出現一些情緒症狀,但有些人可能不會出現任何症狀。


除了藥物和心理治療之外,還有一些生活方式的改變可以幫助患者控制躁鬱症。以下是應對躁鬱症的 9 種方法:


1. 養成規律:建立規律的作息有助於調節情緒,減輕壓力。 嘗試每天在同一時間起床和睡覺,並定期安排活動和進餐。


2. 充足的睡眠:充足的睡眠對於控制躁鬱症很重要。 盡量保持規律的作息時間,睡前避免攝入咖啡因和酒精,並營造輕鬆的就寢時間。


3. 管理壓力:壓力會引發躁狂症或抑鬱症發作。 學習壓力管理技巧很重要,例如深呼吸、冥想或瑜伽,以幫助減輕壓力。


4. 經常運動:運動有助於改善情緒,減輕壓力。 在一周的時間裡,爭取至少90 分鐘的體育鍛煉。


5. 避免飲酒和吸毒:飲酒和吸毒會加重躁鬱症的症狀並干擾藥物治療。


6. 建立支持系統:擁有強大的支持系統可以在困難時期可提供你幫助和鼓勵。 考慮加入支持小組或與了解你情況的朋友和家人聯繫。


7. 閱讀情緒管理書籍:通過閱讀情緒管理書籍,可以學習如何幫助控制自己的情緒。


8. 健康飲食:均衡飲食有助於改善整體身心健康。


9. 尋求專業幫助:與專門研究雙相情感障礙的心理輔導員合作,並制定適合你的治療計劃是非常重要的。


10. 按醫囑服藥:藥物可以幫助穩定情緒,減輕症狀。 按處方服藥並與你的醫生就任何副作用或疑慮進行溝通。


如果你或你認識的人患有躁鬱症,請務必向心理輔導員尋求專業幫助。 治療通常包括藥物治療和心理治療的結合。 通常用於治療躁鬱症的藥物包括情緒穩定劑、抗精神病藥和抗抑鬱藥。 心理療法,例如認知行為療法,可以幫助患者控制症狀、提高應對技巧和提高生活質量。

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