SlideShare ist ein Scribd-Unternehmen logo
1 von 53
Bipolar Self-Management Course
The choices we make to remain healthy will affect the rest of
our lives. If you don’t take the opportunity to change
unhealthy habits right now it could mean that you are less
likely to manage your moods.
Introduction
Bipolar disorders cause instability in
 Moods
 Intellect
 Energy levels
 Behaviour and the Activities that result from these
changes
 One of the best ways to counter this is by developing
a more stable lifestyle with a flexible daily routine.
 This routine should include various schedules to
encourage regularity and to avoid extremes
in all things.
05/05/2013 3Challenging Lifestyle Changes by David Lazarus
In order for medication to work properly you need to take
your medications according to your consultant’s instructions.
Most often, this means taking the proper dose of your
medication at the same time every day.
05/05/2013 Challenging Lifestyle Changes by David Lazarus 4
Non-adherence to medication
 Firstly there are several reasons why a person
suffering from bipolar disorder might resist
medications to begin with due to many factors,
including:
 Sometimes people do not seek treatment because
they don't believe they are suffering from a problem.
 Experiencing one or more symptoms of bipolar
disorder (denial, delusional thinking, poor judgment,
etc.).
 Social stigma of a mental illness.
 Fear losing the ability to lead a "normal" life.
05/05/2013 5Challenging Lifestyle Changes by David Lazarus
Acceptance but not adherence
 They don't want to be controlled by an outside force
and are seeking to gain control in their lives.
 They don't want to deal with the medication's side
effects.
 They miss living in a high-energy state.
 They see a reduction in symptoms and believe they
don't need the medication anymore.
05/05/2013 6Challenging Lifestyle Changes by David Lazarus
For medication to work properly
 Take your medications according to your consultant’s
instructions.
 Take the proper dose of your medication at the same
time every day.
 Consider incorporating it into one of your daily
routines, such as after a meal, brushing your teeth
or going to bed.
 Even with people around you,
 And when you are not in your home.
05/05/2013 7Challenging Lifestyle Changes by David Lazarus
The cornerstone of self-management. Yet so difficult to
achieve whilst living in the “Real World”.
Many people with bipolar disorder find that sticking to a daily
schedule can help control their mood.
05/05/2013 Challenging Lifestyle Changes by David Lazarus 8
The Challenge
 To change from a life of irregularity and impulsivity
to one with a structured routine.
Try incorporating all of these things into a pattern
that you more or less stick to every day:
 Sleep. Personal Hygiene.
 Healthy meals. Plus medication & Supplements.
 A good balance between work, social
activities, exercise and relaxation.
 Mood Tracking.
05/05/2013 9Challenging Lifestyle Changes by David Lazarus
 Set times for sleeping, eating, exercising, relaxing,
working, socializing and (at the end of the day)
Mood Tracking, and try to maintain your schedule,
even through emotional ups and downs.
 Break your day down into manageable sections.
 Be flexible NOT rigid – something you can live NOT
something that will stress you out trying to
complete.
 Use anything that will help such as the
Daily Routine App for iPhone:
05/05/2013 10Challenging Lifestyle Changes by David Lazarus
05/05/2013 Challenging Lifestyle Changes by David Lazarus 11
First on the list of challenging but essential lifestyle changes.
It is crucial that you change from a life of going to bed at irregular
times, to one where you go to bed and get out of bed at the same
time everyday for the rest of your life so as to get adequate sleep.
05/05/2013 Challenging Lifestyle Changes by David Lazarus 12
 This is such a difficult life choice because it interferes
with so many things that many of you are used to
and loathe to give up.
 Sleeping enough is an important part of managing
your mood.
 You need to be disciplined.
 If you don’t change anything else change your
sleeping patterns.
 Make your bedroom a place to sleep.
05/05/2013 13Challenging Lifestyle Changes by David Lazarus
 However tempting it may be, try not to break this
routine on weekends when you may want to stay up
much later or sleep in.
 Your overall sleep will be better if you stick to your
routine seven days per week.
 Getting adequate sleep on a regular schedule is very
effective in preventing mood cycling.
 To help you monitor your sleep patterns and
the quality of your sleep use the
Sleep Cycle App for iPhone:
05/05/2013 14Challenging Lifestyle Changes by David Lazarus
05/05/2013 Challenging Lifestyle Changes by David Lazarus 15
The next most important lifestyle change you can put into
practice is to adopt a healthy diet and a healthier way of
eating your food, at the same time of the day, each day, for
the rest of your life.
05/05/2013 Challenging Lifestyle Changes by David Lazarus 16
Unhealthy to Healthy
 Changing from an unhealthy diet that you may have
been brought up on, thinking it was “normal” and
therefore healthy, not knowing any better, to one
where you choose healthy options is a very difficult
thing to accomplish.
 Lack of knowledge of what is good for you and what
is not for a start.
 What about all those favourite foods that you “can’t”
give up.
 Going out to eat or eating on the run.
 Cost.
05/05/2013 17Challenging Lifestyle Changes by David Lazarus
Food and Mood
 Cravings.
 Digestive problems.
 Unable to keep to a regular time to eat.
 Lunch at work often missed or only snack foods
available.
Not Easy – but necessary!
 Eat a healthful diet on a regular basis, one that is
low in saturated fat and rich in whole grains
and fresh fruits and vegetables.
 It will help stabilise your moods.
05/05/2013 18Challenging Lifestyle Changes by David Lazarus
Changing to a person who exercises regularly is particularly
challenging for people who dislike exercise intensely and
haven’t done any exercise for years, perhaps since school
when they hated sport.
05/05/2013 Challenging Lifestyle Changes by David Lazarus 19
Research indicates that
 Exercise has a beneficial impact on mood.
 Exercise may reduce the number of bipolar episodes
that a person experiences.
 Exercise can also help you sleep better.
 Exercising on a regular basis can help you to
manage stress.
 Exercise can control weight gain that may result
from medications.
 Exercise can help increase feelings
of well-being.
05/05/2013 20Challenging Lifestyle Changes by David Lazarus
That’s the good news
 But let’s face it, who likes to exercise?
 But it is essential – difficult but necessary.
 You need to find some way of exercising that fits in
with your lifestyle and personality.
 It doesn’t necessarily mean going to a gym three
times a week for a workout.
 Incorporate your exercise into your everyday life like
walking, gardening or socialising (e.g. dancing).
 And make it easier by using something that
helps like the Runkeeper App for iPhone:
05/05/2013 21Challenging Lifestyle Changes by David Lazarus
05/05/2013 Challenging Lifestyle Changes by David Lazarus 22
Essential to track your moods but who wants to change their
lifestyle to incorporate such a simple task.
05/05/2013 Challenging Lifestyle Changes by David Lazarus 23
 Wherever you are,
 Whatever you are doing,
 Incorporate a way of tracking your moods.
 It is essential if a little boring and inconvenient.
 Make it easy, so it doesn’t get in the way and
interferes with the things you want to be doing.
 There is no easier way than
Optimism app for iPhone:
05/05/2013 24Challenging Lifestyle Changes by David Lazarus
05/05/2013 Challenging Lifestyle Changes by David Lazarus 25
Choosing your life partner will be challenging to your “new
found” lifestyle because the person you fall for may not be
the person who is the best for your health.
05/05/2013 Challenging Lifestyle Changes by David Lazarus 26
 Surround yourself with people who love and support
you in a positive way as you have to realise that the
issues of others could actually make you ill.
 Try to avoid:
 Contentious
 Troublesome
 Worrisome and/or
 Negative relationships
05/05/2013 27Challenging Lifestyle Changes by David Lazarus
Sex and Depression
 You may have to accept your limitations when it
comes to sex.
 The lack of desire for intimacy.
 Impotence.
 or the inability to have an orgasm.
These may all be side-effects of your medication or
bipolar depression causing embarrassment, stress,
anxiety and relationship problems.
05/05/2013 28Challenging Lifestyle Changes by David Lazarus
Sex and Hypomania
 Hypersexuality
 Sexual addiction
 Inappropriate sexual expression
 Putting yourself in risky sexual situations
Knowing this before hand you might be able to
challenge these disordered desires even though they
seem very appealing at the time.
05/05/2013 29Challenging Lifestyle Changes by David Lazarus
Your core support network should include your family.
However, your relationships with your family may be strained and/or
they just have too much to do to be part of your bipolar
experiences. It maybe that the effort to be “there” as much as you
want them to be is not a priority for them.
05/05/2013 Challenging Lifestyle Changes by David Lazarus 30
 The challenge maybe to work out or identify who it
is in your family that you can rely on to be part of
your self-management.
 You need someone who is prepared to learn about
bipolar and how you experience it.
 You need someone to give you the appropriate
feedback – someone you can trust.
 And you will need to keep yourself to yourself
with the others or all of them if you can’t
find someone to fill this role for you.
05/05/2013 31Challenging Lifestyle Changes by David Lazarus
Often a radical change of lifestyle results in giving up your
closest friends because their lifestyle is incompatible with your
illness and a healthy way of life.
05/05/2013 Challenging Lifestyle Changes by David Lazarus 32
 Surround yourself with people who are a positive
influence and won't encourage unhealthy behaviour
or attitudes that can worsen your bipolar disorder.
 Also it is not uncommon that friends will disappear
because of times when you have acted
inappropriately.
 Accepting this may be difficult.
 True friends will stick by you no matter what.
05/05/2013 33Challenging Lifestyle Changes by David Lazarus
How you go about setting goals and the choices you make
are very important and challenging, even for those without
bipolar.
05/05/2013 Challenging Lifestyle Changes by David Lazarus 34
Lifestyle choices can affect your
health in a positive or negative way
 Relationships – as above
 Deciding where to live
 Which Job to take
 Asking for reasonable adjustments
 The threat of losing your job or college place
 Coping with unemployment and a life on benefits and feeling
unemployable,
 Where to take your holiday
 Which sports or recreational club to join
These are just a few examples.
05/05/2013 35Challenging Lifestyle Changes by David Lazarus
A challenging lifestyle change that we can overlook is how we
go about making decisions that affect our lives.
05/05/2013 Challenging Lifestyle Changes by David Lazarus 36
In times of elevated or depressed
mood it is advisable to:
 Avoid making major life decisions and/or changes.
 Avoid impulsive decisions.
 Avoid reacting to something but respond appropriately in
your own time and with due reflection.
 Avoid being pushed or manipulated into decisions by
others.
 When you are relatively stable make sure the choice you
make is in your own best interest.
The golden rule: if you are agitated and lose
your peace it is often the wrong thing for you.
05/05/2013 37Challenging Lifestyle Changes by David Lazarus
It is challenging to become a person who can manage their
response to pressure and develop the ability to cope with a
higher level of stress.
05/05/2013 Challenging Lifestyle Changes by David Lazarus 38
Stress can mess with your sleep, your
body chemistry, and your ability to cope.
 Stress is incompatible with mood stability.
 You have two choices:
 Adopt a lifestyle that doesn’t include too much stress
which may limit your options for work etc.
 Develop ways of coping with the amount of stress you
will come across in your chosen lifestyle.
 Or a bit of both.
 Stress will have a major impact on your lifestyle
choices.
 It will come from all areas of your life.
05/05/2013 39Challenging Lifestyle Changes by David Lazarus
Anxiety can aggravate mood symptoms in many people with
bipolar disorder.
05/05/2013 Challenging Lifestyle Changes by David Lazarus 40
 You may not think this is a challenging lifestyle
change but it takes a real effort to relax.
 You will need to be firm with yourself
 and assertive with others
 You will need to recognise that periods of relaxation
are necessary for your mental wellbeing
 This might mean taking yourself away from others
when this might seem unsociable to them.
 Find what is relaxing for you and make it
part of your schedule.
05/05/2013 41Challenging Lifestyle Changes by David Lazarus
The use of alcohol and recreational drugs is incompatible with
bipolar self-management.
05/05/2013 Challenging Lifestyle Changes by David Lazarus 42
It’s easy – I’ll sum it up for you:
 Do NOT use illegal drugs.
 Remove yourself from those people who do use
them – avoid peer pressure.
 You will have to choose to stop heavy drinking.
 Do NOT drink on a daily basis and/or binge drink at
weekends – it will affect your social life.
 Alcohol and drugs can affect how your medications
work.
 They worsen bipolar disorder symptoms
 They may trigger a mood episode.
05/05/2013 43Challenging Lifestyle Changes by David Lazarus
You may have to curb your desire to be great at everything.
05/05/2013 Challenging Lifestyle Changes by David Lazarus 44
The following will destabilise your
moods:
 Striving for perfection.
 Failing to reach the unrealistic goals you have set
yourself.
 Trying to immerse yourself in too many activities.
 Trying to keep up with others.
 Not recognising your limitations imposed on you by
your mental illness.
 This will be in all areas –
reasonable adjustments to everything in life.
05/05/2013 45Challenging Lifestyle Changes by David Lazarus
“This is my kingdom, you do what I say”.
05/05/2013 Challenging Lifestyle Changes by David Lazarus 46
 You will probably have to recognise at some point
that you are not the master of your own universe
but a bit player in something greater than you.
 It is generally about control and requires:
 Letting go
 Acceptance
 Humility.
 Seeing the larger Picture.
 And may require developing a spiritual life.
05/05/2013 47Challenging Lifestyle Changes by David Lazarus
Life throws up unexpected events that can throw us into
instability if we allow it to.
05/05/2013 Challenging Lifestyle Changes by David Lazarus 48
 Develop coping skills for what life throws at you.
 Don’t be a person whose moods are connected to
life events.
 Don’t overreact to circumstances that are beyond
your control.
 Try to remain calm at all times.
 Recognise when you are becoming irritable.
 Manage your anger.
 Manage your tolerance to frustrations.
05/05/2013 49Challenging Lifestyle Changes by David Lazarus
What are you willing to do to help yourself?
05/05/2013 Challenging Lifestyle Changes by David Lazarus 50
Managing Bipolar Disorder requires:
 Exploring your current habits.
 Adapting them to maintain optimal mood
stability.
 Cut away, add missing elements and radically
change things for the best if this is not the
case.
05/05/2013 51Challenging Lifestyle Changes by David Lazarus
It’s not always easy to
change behaviours:
 Needs practice.
 Patience.
 Motivation.
 Encouragement from oneself.
 Encouragement and Support from partners, family and true
friends.
 Self monitoring of your progress.
 Rewarding yourself when you make positive changes.
05/05/2013 52Challenging Lifestyle Changes by David Lazarus
GOOD LUCK 
April’s Self-Management Course will be
on Thursday 28th April:
An interview with Christine and Laura
from
Maldon Bipolar Services
05/05/2013 53Challenging Lifestyle Changes by David Lazarus

Weitere ähnliche Inhalte

Andere mochten auch

Rural development in india through entrepreneurship
Rural development in india through entrepreneurshipRural development in india through entrepreneurship
Rural development in india through entrepreneurshipvijay kumar sarabu
 
City life vs village life by Liaqat
City life vs village life by LiaqatCity life vs village life by Liaqat
City life vs village life by LiaqatLiaqat Hasan
 
Difference in City and village life
Difference in City and village lifeDifference in City and village life
Difference in City and village lifesanaafatima
 
Road to Rio+20, UN Conference on Sustainable Development 2012
Road to Rio+20, UN Conference on Sustainable Development 2012Road to Rio+20, UN Conference on Sustainable Development 2012
Road to Rio+20, UN Conference on Sustainable Development 2012ISCIENCES, L.L.C.
 
Integrated Rural and Urban Development
Integrated Rural and Urban DevelopmentIntegrated Rural and Urban Development
Integrated Rural and Urban DevelopmentGAURAV. H .TANDON
 
Sustainable development (L 01)
Sustainable development (L 01)Sustainable development (L 01)
Sustainable development (L 01)Farha Sharmin
 

Andere mochten auch (13)

Andhra Pradesh Smart Villages CEE224X Final Presentation
Andhra Pradesh Smart Villages CEE224X Final PresentationAndhra Pradesh Smart Villages CEE224X Final Presentation
Andhra Pradesh Smart Villages CEE224X Final Presentation
 
Rural entrepreneurship
Rural entrepreneurshipRural entrepreneurship
Rural entrepreneurship
 
Rural development in india through entrepreneurship
Rural development in india through entrepreneurshipRural development in india through entrepreneurship
Rural development in india through entrepreneurship
 
City life vs village life by Liaqat
City life vs village life by LiaqatCity life vs village life by Liaqat
City life vs village life by Liaqat
 
Difference in City and village life
Difference in City and village lifeDifference in City and village life
Difference in City and village life
 
City vs village
City vs villageCity vs village
City vs village
 
Cities and Villages
Cities and VillagesCities and Villages
Cities and Villages
 
Indian villages
Indian villagesIndian villages
Indian villages
 
Road to Rio+20, UN Conference on Sustainable Development 2012
Road to Rio+20, UN Conference on Sustainable Development 2012Road to Rio+20, UN Conference on Sustainable Development 2012
Road to Rio+20, UN Conference on Sustainable Development 2012
 
Integrated Rural and Urban Development
Integrated Rural and Urban DevelopmentIntegrated Rural and Urban Development
Integrated Rural and Urban Development
 
Rural marketing ppt
Rural marketing pptRural marketing ppt
Rural marketing ppt
 
Sustainable development (L 01)
Sustainable development (L 01)Sustainable development (L 01)
Sustainable development (L 01)
 
Rural development ppt
Rural development pptRural development ppt
Rural development ppt
 

Ähnlich wie Challenging Lifestyle Changes

Five Secret Habits of Successful Weight Loss! by Joseph S F Ng
Five Secret Habits of Successful Weight Loss! by Joseph S F NgFive Secret Habits of Successful Weight Loss! by Joseph S F Ng
Five Secret Habits of Successful Weight Loss! by Joseph S F Ngstakingdent8173
 
The foolproof diet
The foolproof dietThe foolproof diet
The foolproof dietRaju Jaddu
 
How to lose weight without trying
How to lose weight without tryingHow to lose weight without trying
How to lose weight without tryingmikekincaid
 
A healthy guide to eating
A healthy guide to eatingA healthy guide to eating
A healthy guide to eatingAshismahapatra7
 
why-cant-i-lose-weight
why-cant-i-lose-weight why-cant-i-lose-weight
why-cant-i-lose-weight Anita Lupindo
 
Before your start your weight loss journey
Before your start your weight loss journey Before your start your weight loss journey
Before your start your weight loss journey Katherine Hood
 
4 Steps to Freedom - Eliminate Habits That Smother Your Dreams
4 Steps to Freedom - Eliminate Habits That Smother Your Dreams4 Steps to Freedom - Eliminate Habits That Smother Your Dreams
4 Steps to Freedom - Eliminate Habits That Smother Your DreamsDan Cheung
 
A Healthy Guide to Eating-Copy13.pdf
A Healthy Guide to Eating-Copy13.pdfA Healthy Guide to Eating-Copy13.pdf
A Healthy Guide to Eating-Copy13.pdfWhizcashkid
 
How to Create Sustainable, Positive Habits
How to Create Sustainable, Positive HabitsHow to Create Sustainable, Positive Habits
How to Create Sustainable, Positive HabitsLisa Landman
 
Covey booklet
Covey bookletCovey booklet
Covey bookletalanyuma
 
hOW TO LOSE WEIGHT WITHOUTH YO-YO EFFECT
hOW TO LOSE WEIGHT WITHOUTH YO-YO EFFECThOW TO LOSE WEIGHT WITHOUTH YO-YO EFFECT
hOW TO LOSE WEIGHT WITHOUTH YO-YO EFFECTFernandoFontela2
 
Weight warriors
Weight warriorsWeight warriors
Weight warriorsSahir
 
Weight warriors
Weight warriorsWeight warriors
Weight warriorsDiptaDey1
 
PHYSICAL EDUCATION 11 - Health and Risk in our LIfestyle
PHYSICAL EDUCATION 11 - Health and Risk in our LIfestylePHYSICAL EDUCATION 11 - Health and Risk in our LIfestyle
PHYSICAL EDUCATION 11 - Health and Risk in our LIfestyleMarvin Bronoso
 
Lifestyle change
Lifestyle changeLifestyle change
Lifestyle changeMax Icardi
 
9 Ways to Create Good Habits (and 5 Reasons Why We Fail At Breaking Bad Ones)
9 Ways to Create Good Habits (and 5 Reasons Why We Fail At Breaking Bad Ones)9 Ways to Create Good Habits (and 5 Reasons Why We Fail At Breaking Bad Ones)
9 Ways to Create Good Habits (and 5 Reasons Why We Fail At Breaking Bad Ones)Chelsea O'Brien
 
A Healthy Guide to Eating (1).pdf
A Healthy Guide to Eating (1).pdfA Healthy Guide to Eating (1).pdf
A Healthy Guide to Eating (1).pdfMariamElhwary
 

Ähnlich wie Challenging Lifestyle Changes (20)

Five Secret Habits of Successful Weight Loss! by Joseph S F Ng
Five Secret Habits of Successful Weight Loss! by Joseph S F NgFive Secret Habits of Successful Weight Loss! by Joseph S F Ng
Five Secret Habits of Successful Weight Loss! by Joseph S F Ng
 
The foolproof diet
The foolproof dietThe foolproof diet
The foolproof diet
 
A Healthy Guide to Eating.pdf
A Healthy Guide to Eating.pdfA Healthy Guide to Eating.pdf
A Healthy Guide to Eating.pdf
 
How to lose weight without trying
How to lose weight without tryingHow to lose weight without trying
How to lose weight without trying
 
A healthy guide to eating
A healthy guide to eatingA healthy guide to eating
A healthy guide to eating
 
why-cant-i-lose-weight
why-cant-i-lose-weight why-cant-i-lose-weight
why-cant-i-lose-weight
 
Before your start your weight loss journey
Before your start your weight loss journey Before your start your weight loss journey
Before your start your weight loss journey
 
4 Steps to Freedom - Eliminate Habits That Smother Your Dreams
4 Steps to Freedom - Eliminate Habits That Smother Your Dreams4 Steps to Freedom - Eliminate Habits That Smother Your Dreams
4 Steps to Freedom - Eliminate Habits That Smother Your Dreams
 
A Healthy Guide to Eating-Copy13.pdf
A Healthy Guide to Eating-Copy13.pdfA Healthy Guide to Eating-Copy13.pdf
A Healthy Guide to Eating-Copy13.pdf
 
How to Create Sustainable, Positive Habits
How to Create Sustainable, Positive HabitsHow to Create Sustainable, Positive Habits
How to Create Sustainable, Positive Habits
 
Covey booklet
Covey bookletCovey booklet
Covey booklet
 
health.pdf
health.pdfhealth.pdf
health.pdf
 
hOW TO LOSE WEIGHT WITHOUTH YO-YO EFFECT
hOW TO LOSE WEIGHT WITHOUTH YO-YO EFFECThOW TO LOSE WEIGHT WITHOUTH YO-YO EFFECT
hOW TO LOSE WEIGHT WITHOUTH YO-YO EFFECT
 
Weight warriors
Weight warriorsWeight warriors
Weight warriors
 
Weight warriors
Weight warriorsWeight warriors
Weight warriors
 
Weight warriors
Weight warriorsWeight warriors
Weight warriors
 
PHYSICAL EDUCATION 11 - Health and Risk in our LIfestyle
PHYSICAL EDUCATION 11 - Health and Risk in our LIfestylePHYSICAL EDUCATION 11 - Health and Risk in our LIfestyle
PHYSICAL EDUCATION 11 - Health and Risk in our LIfestyle
 
Lifestyle change
Lifestyle changeLifestyle change
Lifestyle change
 
9 Ways to Create Good Habits (and 5 Reasons Why We Fail At Breaking Bad Ones)
9 Ways to Create Good Habits (and 5 Reasons Why We Fail At Breaking Bad Ones)9 Ways to Create Good Habits (and 5 Reasons Why We Fail At Breaking Bad Ones)
9 Ways to Create Good Habits (and 5 Reasons Why We Fail At Breaking Bad Ones)
 
A Healthy Guide to Eating (1).pdf
A Healthy Guide to Eating (1).pdfA Healthy Guide to Eating (1).pdf
A Healthy Guide to Eating (1).pdf
 

Kürzlich hochgeladen

AUTONOMIC NERVOUS SYSTEM organization and functions
AUTONOMIC NERVOUS SYSTEM organization and functionsAUTONOMIC NERVOUS SYSTEM organization and functions
AUTONOMIC NERVOUS SYSTEM organization and functionsMedicoseAcademics
 
Neurological history taking (2024) .
Neurological  history  taking  (2024)  .Neurological  history  taking  (2024)  .
Neurological history taking (2024) .Mohamed Rizk Khodair
 
How to cure cirrhosis and chronic hepatitis naturally
How to cure cirrhosis and chronic hepatitis naturallyHow to cure cirrhosis and chronic hepatitis naturally
How to cure cirrhosis and chronic hepatitis naturallyZurück zum Ursprung
 
SGK RỐI LOẠN KALI MÁU CỰC KỲ QUAN TRỌNG.pdf
SGK RỐI LOẠN KALI MÁU CỰC KỲ QUAN TRỌNG.pdfSGK RỐI LOẠN KALI MÁU CỰC KỲ QUAN TRỌNG.pdf
SGK RỐI LOẠN KALI MÁU CỰC KỲ QUAN TRỌNG.pdfHongBiThi1
 
SGK ĐIỆN GIẬT ĐHYHN RẤT LÀ HAY TUYỆT VỜI.pdf
SGK ĐIỆN GIẬT ĐHYHN        RẤT LÀ HAY TUYỆT VỜI.pdfSGK ĐIỆN GIẬT ĐHYHN        RẤT LÀ HAY TUYỆT VỜI.pdf
SGK ĐIỆN GIẬT ĐHYHN RẤT LÀ HAY TUYỆT VỜI.pdfHongBiThi1
 
Different drug regularity bodies in different countries.
Different drug regularity bodies in different countries.Different drug regularity bodies in different countries.
Different drug regularity bodies in different countries.kishan singh tomar
 
"Radical excision of DIE in subferile women with deep infiltrating endometrio...
"Radical excision of DIE in subferile women with deep infiltrating endometrio..."Radical excision of DIE in subferile women with deep infiltrating endometrio...
"Radical excision of DIE in subferile women with deep infiltrating endometrio...Sujoy Dasgupta
 
SGK LEUKEMIA KINH DÒNG BẠCH CÂU HẠT HAY.pdf
SGK LEUKEMIA KINH DÒNG BẠCH CÂU HẠT HAY.pdfSGK LEUKEMIA KINH DÒNG BẠCH CÂU HẠT HAY.pdf
SGK LEUKEMIA KINH DÒNG BẠCH CÂU HẠT HAY.pdfHongBiThi1
 
Trustworthiness of AI based predictions Aachen 2024
Trustworthiness of AI based predictions Aachen 2024Trustworthiness of AI based predictions Aachen 2024
Trustworthiness of AI based predictions Aachen 2024EwoutSteyerberg1
 
historyofpsychiatryinindia. Senthil Thirusangu
historyofpsychiatryinindia. Senthil Thirusanguhistoryofpsychiatryinindia. Senthil Thirusangu
historyofpsychiatryinindia. Senthil Thirusangu Medical University
 
ANATOMICAL FAETURES OF BONES FOR NURSING STUDENTS .pptx
ANATOMICAL FAETURES OF BONES  FOR NURSING STUDENTS .pptxANATOMICAL FAETURES OF BONES  FOR NURSING STUDENTS .pptx
ANATOMICAL FAETURES OF BONES FOR NURSING STUDENTS .pptxWINCY THIRUMURUGAN
 
AORTIC DISSECTION and management of aortic dissection
AORTIC DISSECTION and management of aortic dissectionAORTIC DISSECTION and management of aortic dissection
AORTIC DISSECTION and management of aortic dissectiondrhanifmohdali
 
ORAL HYPOGLYCAEMIC AGENTS - PART 2.pptx
ORAL HYPOGLYCAEMIC AGENTS  - PART 2.pptxORAL HYPOGLYCAEMIC AGENTS  - PART 2.pptx
ORAL HYPOGLYCAEMIC AGENTS - PART 2.pptxNIKITA BHUTE
 
High-Performance Thin-Layer Chromatography (HPTLC)
High-Performance Thin-Layer Chromatography (HPTLC)High-Performance Thin-Layer Chromatography (HPTLC)
High-Performance Thin-Layer Chromatography (HPTLC)kishan singh tomar
 
CONNECTIVE TISSUE (ANATOMY AND PHYSIOLOGY).pdf
CONNECTIVE TISSUE (ANATOMY AND PHYSIOLOGY).pdfCONNECTIVE TISSUE (ANATOMY AND PHYSIOLOGY).pdf
CONNECTIVE TISSUE (ANATOMY AND PHYSIOLOGY).pdfDolisha Warbi
 
Pharmacokinetic Models by Dr. Ram D. Bawankar.ppt
Pharmacokinetic Models by Dr. Ram D.  Bawankar.pptPharmacokinetic Models by Dr. Ram D.  Bawankar.ppt
Pharmacokinetic Models by Dr. Ram D. Bawankar.pptRamDBawankar1
 
Male Infertility, Antioxidants and Beyond
Male Infertility, Antioxidants and BeyondMale Infertility, Antioxidants and Beyond
Male Infertility, Antioxidants and BeyondSujoy Dasgupta
 

Kürzlich hochgeladen (20)

AUTONOMIC NERVOUS SYSTEM organization and functions
AUTONOMIC NERVOUS SYSTEM organization and functionsAUTONOMIC NERVOUS SYSTEM organization and functions
AUTONOMIC NERVOUS SYSTEM organization and functions
 
Neurological history taking (2024) .
Neurological  history  taking  (2024)  .Neurological  history  taking  (2024)  .
Neurological history taking (2024) .
 
How to cure cirrhosis and chronic hepatitis naturally
How to cure cirrhosis and chronic hepatitis naturallyHow to cure cirrhosis and chronic hepatitis naturally
How to cure cirrhosis and chronic hepatitis naturally
 
SGK RỐI LOẠN KALI MÁU CỰC KỲ QUAN TRỌNG.pdf
SGK RỐI LOẠN KALI MÁU CỰC KỲ QUAN TRỌNG.pdfSGK RỐI LOẠN KALI MÁU CỰC KỲ QUAN TRỌNG.pdf
SGK RỐI LOẠN KALI MÁU CỰC KỲ QUAN TRỌNG.pdf
 
SGK ĐIỆN GIẬT ĐHYHN RẤT LÀ HAY TUYỆT VỜI.pdf
SGK ĐIỆN GIẬT ĐHYHN        RẤT LÀ HAY TUYỆT VỜI.pdfSGK ĐIỆN GIẬT ĐHYHN        RẤT LÀ HAY TUYỆT VỜI.pdf
SGK ĐIỆN GIẬT ĐHYHN RẤT LÀ HAY TUYỆT VỜI.pdf
 
Different drug regularity bodies in different countries.
Different drug regularity bodies in different countries.Different drug regularity bodies in different countries.
Different drug regularity bodies in different countries.
 
Immune labs basics part 1 acute phase reactants ESR, CRP Ahmed Yehia Ismaeel,...
Immune labs basics part 1 acute phase reactants ESR, CRP Ahmed Yehia Ismaeel,...Immune labs basics part 1 acute phase reactants ESR, CRP Ahmed Yehia Ismaeel,...
Immune labs basics part 1 acute phase reactants ESR, CRP Ahmed Yehia Ismaeel,...
 
GOUT UPDATE AHMED YEHIA 2024, case based approach with application of the lat...
GOUT UPDATE AHMED YEHIA 2024, case based approach with application of the lat...GOUT UPDATE AHMED YEHIA 2024, case based approach with application of the lat...
GOUT UPDATE AHMED YEHIA 2024, case based approach with application of the lat...
 
"Radical excision of DIE in subferile women with deep infiltrating endometrio...
"Radical excision of DIE in subferile women with deep infiltrating endometrio..."Radical excision of DIE in subferile women with deep infiltrating endometrio...
"Radical excision of DIE in subferile women with deep infiltrating endometrio...
 
SGK LEUKEMIA KINH DÒNG BẠCH CÂU HẠT HAY.pdf
SGK LEUKEMIA KINH DÒNG BẠCH CÂU HẠT HAY.pdfSGK LEUKEMIA KINH DÒNG BẠCH CÂU HẠT HAY.pdf
SGK LEUKEMIA KINH DÒNG BẠCH CÂU HẠT HAY.pdf
 
Trustworthiness of AI based predictions Aachen 2024
Trustworthiness of AI based predictions Aachen 2024Trustworthiness of AI based predictions Aachen 2024
Trustworthiness of AI based predictions Aachen 2024
 
historyofpsychiatryinindia. Senthil Thirusangu
historyofpsychiatryinindia. Senthil Thirusanguhistoryofpsychiatryinindia. Senthil Thirusangu
historyofpsychiatryinindia. Senthil Thirusangu
 
ANATOMICAL FAETURES OF BONES FOR NURSING STUDENTS .pptx
ANATOMICAL FAETURES OF BONES  FOR NURSING STUDENTS .pptxANATOMICAL FAETURES OF BONES  FOR NURSING STUDENTS .pptx
ANATOMICAL FAETURES OF BONES FOR NURSING STUDENTS .pptx
 
AORTIC DISSECTION and management of aortic dissection
AORTIC DISSECTION and management of aortic dissectionAORTIC DISSECTION and management of aortic dissection
AORTIC DISSECTION and management of aortic dissection
 
ORAL HYPOGLYCAEMIC AGENTS - PART 2.pptx
ORAL HYPOGLYCAEMIC AGENTS  - PART 2.pptxORAL HYPOGLYCAEMIC AGENTS  - PART 2.pptx
ORAL HYPOGLYCAEMIC AGENTS - PART 2.pptx
 
High-Performance Thin-Layer Chromatography (HPTLC)
High-Performance Thin-Layer Chromatography (HPTLC)High-Performance Thin-Layer Chromatography (HPTLC)
High-Performance Thin-Layer Chromatography (HPTLC)
 
CONNECTIVE TISSUE (ANATOMY AND PHYSIOLOGY).pdf
CONNECTIVE TISSUE (ANATOMY AND PHYSIOLOGY).pdfCONNECTIVE TISSUE (ANATOMY AND PHYSIOLOGY).pdf
CONNECTIVE TISSUE (ANATOMY AND PHYSIOLOGY).pdf
 
Biologic therapy ice breaking in rheumatology, Case based approach with appli...
Biologic therapy ice breaking in rheumatology, Case based approach with appli...Biologic therapy ice breaking in rheumatology, Case based approach with appli...
Biologic therapy ice breaking in rheumatology, Case based approach with appli...
 
Pharmacokinetic Models by Dr. Ram D. Bawankar.ppt
Pharmacokinetic Models by Dr. Ram D.  Bawankar.pptPharmacokinetic Models by Dr. Ram D.  Bawankar.ppt
Pharmacokinetic Models by Dr. Ram D. Bawankar.ppt
 
Male Infertility, Antioxidants and Beyond
Male Infertility, Antioxidants and BeyondMale Infertility, Antioxidants and Beyond
Male Infertility, Antioxidants and Beyond
 

Challenging Lifestyle Changes

  • 2. The choices we make to remain healthy will affect the rest of our lives. If you don’t take the opportunity to change unhealthy habits right now it could mean that you are less likely to manage your moods.
  • 3. Introduction Bipolar disorders cause instability in  Moods  Intellect  Energy levels  Behaviour and the Activities that result from these changes  One of the best ways to counter this is by developing a more stable lifestyle with a flexible daily routine.  This routine should include various schedules to encourage regularity and to avoid extremes in all things. 05/05/2013 3Challenging Lifestyle Changes by David Lazarus
  • 4. In order for medication to work properly you need to take your medications according to your consultant’s instructions. Most often, this means taking the proper dose of your medication at the same time every day. 05/05/2013 Challenging Lifestyle Changes by David Lazarus 4
  • 5. Non-adherence to medication  Firstly there are several reasons why a person suffering from bipolar disorder might resist medications to begin with due to many factors, including:  Sometimes people do not seek treatment because they don't believe they are suffering from a problem.  Experiencing one or more symptoms of bipolar disorder (denial, delusional thinking, poor judgment, etc.).  Social stigma of a mental illness.  Fear losing the ability to lead a "normal" life. 05/05/2013 5Challenging Lifestyle Changes by David Lazarus
  • 6. Acceptance but not adherence  They don't want to be controlled by an outside force and are seeking to gain control in their lives.  They don't want to deal with the medication's side effects.  They miss living in a high-energy state.  They see a reduction in symptoms and believe they don't need the medication anymore. 05/05/2013 6Challenging Lifestyle Changes by David Lazarus
  • 7. For medication to work properly  Take your medications according to your consultant’s instructions.  Take the proper dose of your medication at the same time every day.  Consider incorporating it into one of your daily routines, such as after a meal, brushing your teeth or going to bed.  Even with people around you,  And when you are not in your home. 05/05/2013 7Challenging Lifestyle Changes by David Lazarus
  • 8. The cornerstone of self-management. Yet so difficult to achieve whilst living in the “Real World”. Many people with bipolar disorder find that sticking to a daily schedule can help control their mood. 05/05/2013 Challenging Lifestyle Changes by David Lazarus 8
  • 9. The Challenge  To change from a life of irregularity and impulsivity to one with a structured routine. Try incorporating all of these things into a pattern that you more or less stick to every day:  Sleep. Personal Hygiene.  Healthy meals. Plus medication & Supplements.  A good balance between work, social activities, exercise and relaxation.  Mood Tracking. 05/05/2013 9Challenging Lifestyle Changes by David Lazarus
  • 10.  Set times for sleeping, eating, exercising, relaxing, working, socializing and (at the end of the day) Mood Tracking, and try to maintain your schedule, even through emotional ups and downs.  Break your day down into manageable sections.  Be flexible NOT rigid – something you can live NOT something that will stress you out trying to complete.  Use anything that will help such as the Daily Routine App for iPhone: 05/05/2013 10Challenging Lifestyle Changes by David Lazarus
  • 11. 05/05/2013 Challenging Lifestyle Changes by David Lazarus 11
  • 12. First on the list of challenging but essential lifestyle changes. It is crucial that you change from a life of going to bed at irregular times, to one where you go to bed and get out of bed at the same time everyday for the rest of your life so as to get adequate sleep. 05/05/2013 Challenging Lifestyle Changes by David Lazarus 12
  • 13.  This is such a difficult life choice because it interferes with so many things that many of you are used to and loathe to give up.  Sleeping enough is an important part of managing your mood.  You need to be disciplined.  If you don’t change anything else change your sleeping patterns.  Make your bedroom a place to sleep. 05/05/2013 13Challenging Lifestyle Changes by David Lazarus
  • 14.  However tempting it may be, try not to break this routine on weekends when you may want to stay up much later or sleep in.  Your overall sleep will be better if you stick to your routine seven days per week.  Getting adequate sleep on a regular schedule is very effective in preventing mood cycling.  To help you monitor your sleep patterns and the quality of your sleep use the Sleep Cycle App for iPhone: 05/05/2013 14Challenging Lifestyle Changes by David Lazarus
  • 15. 05/05/2013 Challenging Lifestyle Changes by David Lazarus 15
  • 16. The next most important lifestyle change you can put into practice is to adopt a healthy diet and a healthier way of eating your food, at the same time of the day, each day, for the rest of your life. 05/05/2013 Challenging Lifestyle Changes by David Lazarus 16
  • 17. Unhealthy to Healthy  Changing from an unhealthy diet that you may have been brought up on, thinking it was “normal” and therefore healthy, not knowing any better, to one where you choose healthy options is a very difficult thing to accomplish.  Lack of knowledge of what is good for you and what is not for a start.  What about all those favourite foods that you “can’t” give up.  Going out to eat or eating on the run.  Cost. 05/05/2013 17Challenging Lifestyle Changes by David Lazarus
  • 18. Food and Mood  Cravings.  Digestive problems.  Unable to keep to a regular time to eat.  Lunch at work often missed or only snack foods available. Not Easy – but necessary!  Eat a healthful diet on a regular basis, one that is low in saturated fat and rich in whole grains and fresh fruits and vegetables.  It will help stabilise your moods. 05/05/2013 18Challenging Lifestyle Changes by David Lazarus
  • 19. Changing to a person who exercises regularly is particularly challenging for people who dislike exercise intensely and haven’t done any exercise for years, perhaps since school when they hated sport. 05/05/2013 Challenging Lifestyle Changes by David Lazarus 19
  • 20. Research indicates that  Exercise has a beneficial impact on mood.  Exercise may reduce the number of bipolar episodes that a person experiences.  Exercise can also help you sleep better.  Exercising on a regular basis can help you to manage stress.  Exercise can control weight gain that may result from medications.  Exercise can help increase feelings of well-being. 05/05/2013 20Challenging Lifestyle Changes by David Lazarus
  • 21. That’s the good news  But let’s face it, who likes to exercise?  But it is essential – difficult but necessary.  You need to find some way of exercising that fits in with your lifestyle and personality.  It doesn’t necessarily mean going to a gym three times a week for a workout.  Incorporate your exercise into your everyday life like walking, gardening or socialising (e.g. dancing).  And make it easier by using something that helps like the Runkeeper App for iPhone: 05/05/2013 21Challenging Lifestyle Changes by David Lazarus
  • 22. 05/05/2013 Challenging Lifestyle Changes by David Lazarus 22
  • 23. Essential to track your moods but who wants to change their lifestyle to incorporate such a simple task. 05/05/2013 Challenging Lifestyle Changes by David Lazarus 23
  • 24.  Wherever you are,  Whatever you are doing,  Incorporate a way of tracking your moods.  It is essential if a little boring and inconvenient.  Make it easy, so it doesn’t get in the way and interferes with the things you want to be doing.  There is no easier way than Optimism app for iPhone: 05/05/2013 24Challenging Lifestyle Changes by David Lazarus
  • 25. 05/05/2013 Challenging Lifestyle Changes by David Lazarus 25
  • 26. Choosing your life partner will be challenging to your “new found” lifestyle because the person you fall for may not be the person who is the best for your health. 05/05/2013 Challenging Lifestyle Changes by David Lazarus 26
  • 27.  Surround yourself with people who love and support you in a positive way as you have to realise that the issues of others could actually make you ill.  Try to avoid:  Contentious  Troublesome  Worrisome and/or  Negative relationships 05/05/2013 27Challenging Lifestyle Changes by David Lazarus
  • 28. Sex and Depression  You may have to accept your limitations when it comes to sex.  The lack of desire for intimacy.  Impotence.  or the inability to have an orgasm. These may all be side-effects of your medication or bipolar depression causing embarrassment, stress, anxiety and relationship problems. 05/05/2013 28Challenging Lifestyle Changes by David Lazarus
  • 29. Sex and Hypomania  Hypersexuality  Sexual addiction  Inappropriate sexual expression  Putting yourself in risky sexual situations Knowing this before hand you might be able to challenge these disordered desires even though they seem very appealing at the time. 05/05/2013 29Challenging Lifestyle Changes by David Lazarus
  • 30. Your core support network should include your family. However, your relationships with your family may be strained and/or they just have too much to do to be part of your bipolar experiences. It maybe that the effort to be “there” as much as you want them to be is not a priority for them. 05/05/2013 Challenging Lifestyle Changes by David Lazarus 30
  • 31.  The challenge maybe to work out or identify who it is in your family that you can rely on to be part of your self-management.  You need someone who is prepared to learn about bipolar and how you experience it.  You need someone to give you the appropriate feedback – someone you can trust.  And you will need to keep yourself to yourself with the others or all of them if you can’t find someone to fill this role for you. 05/05/2013 31Challenging Lifestyle Changes by David Lazarus
  • 32. Often a radical change of lifestyle results in giving up your closest friends because their lifestyle is incompatible with your illness and a healthy way of life. 05/05/2013 Challenging Lifestyle Changes by David Lazarus 32
  • 33.  Surround yourself with people who are a positive influence and won't encourage unhealthy behaviour or attitudes that can worsen your bipolar disorder.  Also it is not uncommon that friends will disappear because of times when you have acted inappropriately.  Accepting this may be difficult.  True friends will stick by you no matter what. 05/05/2013 33Challenging Lifestyle Changes by David Lazarus
  • 34. How you go about setting goals and the choices you make are very important and challenging, even for those without bipolar. 05/05/2013 Challenging Lifestyle Changes by David Lazarus 34
  • 35. Lifestyle choices can affect your health in a positive or negative way  Relationships – as above  Deciding where to live  Which Job to take  Asking for reasonable adjustments  The threat of losing your job or college place  Coping with unemployment and a life on benefits and feeling unemployable,  Where to take your holiday  Which sports or recreational club to join These are just a few examples. 05/05/2013 35Challenging Lifestyle Changes by David Lazarus
  • 36. A challenging lifestyle change that we can overlook is how we go about making decisions that affect our lives. 05/05/2013 Challenging Lifestyle Changes by David Lazarus 36
  • 37. In times of elevated or depressed mood it is advisable to:  Avoid making major life decisions and/or changes.  Avoid impulsive decisions.  Avoid reacting to something but respond appropriately in your own time and with due reflection.  Avoid being pushed or manipulated into decisions by others.  When you are relatively stable make sure the choice you make is in your own best interest. The golden rule: if you are agitated and lose your peace it is often the wrong thing for you. 05/05/2013 37Challenging Lifestyle Changes by David Lazarus
  • 38. It is challenging to become a person who can manage their response to pressure and develop the ability to cope with a higher level of stress. 05/05/2013 Challenging Lifestyle Changes by David Lazarus 38
  • 39. Stress can mess with your sleep, your body chemistry, and your ability to cope.  Stress is incompatible with mood stability.  You have two choices:  Adopt a lifestyle that doesn’t include too much stress which may limit your options for work etc.  Develop ways of coping with the amount of stress you will come across in your chosen lifestyle.  Or a bit of both.  Stress will have a major impact on your lifestyle choices.  It will come from all areas of your life. 05/05/2013 39Challenging Lifestyle Changes by David Lazarus
  • 40. Anxiety can aggravate mood symptoms in many people with bipolar disorder. 05/05/2013 Challenging Lifestyle Changes by David Lazarus 40
  • 41.  You may not think this is a challenging lifestyle change but it takes a real effort to relax.  You will need to be firm with yourself  and assertive with others  You will need to recognise that periods of relaxation are necessary for your mental wellbeing  This might mean taking yourself away from others when this might seem unsociable to them.  Find what is relaxing for you and make it part of your schedule. 05/05/2013 41Challenging Lifestyle Changes by David Lazarus
  • 42. The use of alcohol and recreational drugs is incompatible with bipolar self-management. 05/05/2013 Challenging Lifestyle Changes by David Lazarus 42
  • 43. It’s easy – I’ll sum it up for you:  Do NOT use illegal drugs.  Remove yourself from those people who do use them – avoid peer pressure.  You will have to choose to stop heavy drinking.  Do NOT drink on a daily basis and/or binge drink at weekends – it will affect your social life.  Alcohol and drugs can affect how your medications work.  They worsen bipolar disorder symptoms  They may trigger a mood episode. 05/05/2013 43Challenging Lifestyle Changes by David Lazarus
  • 44. You may have to curb your desire to be great at everything. 05/05/2013 Challenging Lifestyle Changes by David Lazarus 44
  • 45. The following will destabilise your moods:  Striving for perfection.  Failing to reach the unrealistic goals you have set yourself.  Trying to immerse yourself in too many activities.  Trying to keep up with others.  Not recognising your limitations imposed on you by your mental illness.  This will be in all areas – reasonable adjustments to everything in life. 05/05/2013 45Challenging Lifestyle Changes by David Lazarus
  • 46. “This is my kingdom, you do what I say”. 05/05/2013 Challenging Lifestyle Changes by David Lazarus 46
  • 47.  You will probably have to recognise at some point that you are not the master of your own universe but a bit player in something greater than you.  It is generally about control and requires:  Letting go  Acceptance  Humility.  Seeing the larger Picture.  And may require developing a spiritual life. 05/05/2013 47Challenging Lifestyle Changes by David Lazarus
  • 48. Life throws up unexpected events that can throw us into instability if we allow it to. 05/05/2013 Challenging Lifestyle Changes by David Lazarus 48
  • 49.  Develop coping skills for what life throws at you.  Don’t be a person whose moods are connected to life events.  Don’t overreact to circumstances that are beyond your control.  Try to remain calm at all times.  Recognise when you are becoming irritable.  Manage your anger.  Manage your tolerance to frustrations. 05/05/2013 49Challenging Lifestyle Changes by David Lazarus
  • 50. What are you willing to do to help yourself? 05/05/2013 Challenging Lifestyle Changes by David Lazarus 50
  • 51. Managing Bipolar Disorder requires:  Exploring your current habits.  Adapting them to maintain optimal mood stability.  Cut away, add missing elements and radically change things for the best if this is not the case. 05/05/2013 51Challenging Lifestyle Changes by David Lazarus
  • 52. It’s not always easy to change behaviours:  Needs practice.  Patience.  Motivation.  Encouragement from oneself.  Encouragement and Support from partners, family and true friends.  Self monitoring of your progress.  Rewarding yourself when you make positive changes. 05/05/2013 52Challenging Lifestyle Changes by David Lazarus
  • 53. GOOD LUCK  April’s Self-Management Course will be on Thursday 28th April: An interview with Christine and Laura from Maldon Bipolar Services 05/05/2013 53Challenging Lifestyle Changes by David Lazarus