Full BP magazine article here @ https://www.bphope.com/pets/7-steps-to-intercept-bipolar-irritability/ – including how to subscribe [note: I am not affiliated with them, but love reading their articles]
#1 Control stress
- stress is a major bipolar trigger,
- aim to simplify your work and personal life to relieve stress
- this may including changing careers
- sharing household responsibilities.
#2 Avoid alcohol and non-prescription drugs
- Alcohol and sedatives can provoke depression
- drugs such as ecstasy, cocaine and amphetamines can trigger mania.
- all interfere with sleep and
- all can have interaction effects with your medication to manage bipolar disorder.
- Remember even social drinking can upset your state of emotions and set off irritable moods.
#3 Maintain a consistent sleep schedule
- strive to go to bed and awaken the same time each and every day.
- Getting a good night’s rest is crucial for regulating emotion, impulsivity, irritability, as well other important jobs such as cognitive functioning.
- Be aware that getting too much sleep (hypersomnia), as well as not enough (insomnia) can both impact mood.
- healthy sleep has been shown to decrease the risk for relapse.
#4 Get outside
- Remember the healing properties of nature! Any activity in nature —especially in a forest—helps your mind and creates endorphins that fight irritability, stress and depression.
- Getting out of the house and into the outdoors will increase your oxygen intake and at the same time give you a fresh perspective.
#5 Practice mindfulness
- Try not to get wrapped up in the problems of the past or the stresses of the future and instead focus on the present.
- Notice what you’re experiencing, moment-to-moment, without judging whether it’s good or bad.
- Ground your awareness in the present moment and simply notice your thoughts, even if they’re negative.
- You may find that your pressing urge diminishes as you discover a moment of peace.
#6 Find a positive outlet for your anger
- Physical exercise
- Others have found that when things escalate, taking a pen to paper to journal these emotions helps.
#7 Rest and relaxation
- listening to soothing music, or
- watching a comedy special.
- The point is to do something out of the ordinary but that does not demand much mental stimulation. Take some much-deserved rest and relaxation.