Medically reviewed by Timothy J. Legg, Ph.D., CRNP — composed by Erica Cirino — update on July 6, 2020


Bipolar disorder is a chronic mental condition that reasons severe alters in mood. These moods alternative between joyful, energetic high (mania) and also sad, weary short (depression).

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Coping with a depressive episode have the right to be difficult. The symptom of depression have the right to make you lose interest in tasks you commonly enjoy and also make it difficult to obtain through the day. However there room things you deserve to do come fight the negative effects the depression.

Here space seven methods to boost your mood throughout a depressive episode:

When you feeling depressed, it’s easy to gain into poor habits.

You might not feel prefer eating even when she hungry, or friend may continue eating even when you’re full.

The very same goes because that sleeping. Once you’re depressed, you’re much more likely come sleep too tiny or also much.

Unhealthy eating and also sleeping habits can make your depression symptom worse. Therefore a healthy daily routine can make it less complicated to maintain great habits.

Consider adopting these healthy habits:

Eat meals and also snacks at collection times transparent the day.Increase your intake the vegetables, lean proteins, and whole grains.Get 7 to nine hrs of sleep every night.Wake up and go to bed at the same times every day.

Just as scheduling your eating and sleeping can aid ward turn off depressive symptoms, so have the right to structuring the other tasks in her day.

It deserve to be valuable to produce a perform of day-to-day tasks to check off together you complete them. It’s likewise useful to keep a calendar and also sticky notes to aid you stay on track.

When scheduling your day-to-day tasks, be sure set aside enough time for resting and also relaxing. Being also busy have the right to exacerbate depressive symptoms and cause frustration.

It’s best to prioritize your time, acquisition extra care to make certain you attend medical appointments.

When you’re not enduring a depressive episode, you may discover pleasure in certain activities, together as analysis or baking.

When you’re emotion depressed, however, you might not have enough an inspiration to execute anything.

Despite your lack of energy, it’s vital to proceed to partake in activities you commonly enjoy. Law the points that do you happy deserve to alleviate her depressive symptoms.

Don’t be afraid to perform the tasks that usually rise your mood. While you may fear that you won’t reap them as much when you’re depressed, that doesn’t median you have to avoid them. Once you begin doing these activities again, you’re most likely to feel lot better.

Researchers think certain types of practice can aid alleviate the symptom of depression. This contains low- come moderate-intensity walking, jogging, or biking.

For finest results, professionals say you need to exercise at the very least three to four days per week for 30 come 40 minutes at a time.

When you’re depressed, social cases can seem overwhelming. You can feel favor being alone, yet it’s important not to isolate yourself. Being alone deserve to increase the symptom of depression.

Get associated in social activities, such as local publication clubs or strong teams. Invest time v friends and also family or chat with them on regular basis on the phone. Having the support of friends and also loved ones can assist you feel more comfortable and also confident.

Trying brand-new things may be one of the last points you want to do when you’re in a depressive episode. However, doing for this reason can assist alleviate her symptoms.

For example, if did you do it never gotten a massage before, consider scheduling an meeting at a neighborhood spa.

Similarly, yoga or meditation might be brand-new to you, but they can be useful during depressive episodes. These tasks are well-known for being relaxing. They have the right to make it easier for you to cope v the anxiety or irritability you might be experiencing.

It can be valuable to sign up with a support group for people with bipolar disorder. A group gives you the chance to accomplish other people with the very same condition and to share her experiences throughout depressive episodes.

Ask her mental medical care provider about support teams in your area. Girlfriend can also find various bipolar disorder and depression support groups by searching online. Visit the Depression and Bipolar assistance Alliance website for a list of online assistance groups.

There are number of different varieties of bipolar disorder. These include:

Bipolar ns disorder

People v bipolar I experience at least one manic episode prior to or after ~ a depressive illustration or mild manic episode (called hypomania).

Bipolar II disorder

People v bipolar II have at least one major depressive episode that lasts two weeks or longer. They likewise have at least one soft hypomanic illustration that lasts much more than four days.

In hypomanic episodes, people are tho excitable, energetic, and impulsive. However, the symptoms space milder 보다 those connected with full-fledged manic episodes.

Cyclothymic disorder

People with cyclothymic disorder endure at least two year of hypomanic and depressive episodes. The transforms in mood have tendency to be much less severe in this form of bipolar disorder.

In enhancement to the manic or hypomanic episode, a human being with bipolar i or bipolar II disorder must have actually a major depressive episode.

To be diagnosed v a significant depressive episode, the person must exhibit 5 or much more of the complying with symptoms throughout the exact same two-week period:

depressed mood (or irritability in children) many of the day, nearly every day, as shown by either spatu report or monitoring made through othersmarkedly decreased interest or pleasure in all, or virtually all, activities most of the day, nearly every day, as indicated by either spatu account or observationa adjust of more than 5 percent that body weight in a month once not dieting, or a diminish or boost in appetite almost every dayinsomnia or hypersomnia practically every daypsychomotor agitation or impairment nearly every day, observable by othersfatigue or lose of energy almost every dayfeelings of worthlessness or excessive or inappropriate guilt, which may be delusional and which isn’t simply self-reproach or guilt about being sick, practically every dayindecisiveness or diminished capability to think or concentrate almost every day, by subjective account or together observed by othersrecurrent think of fatality (not just fear of dying), recurrent suicidal ideation there is no a specific plan, or a suicide attempt or a details plan for committing suicide

These symptoms should represent a readjust from the person’s previous level the functioning. At least one that the symptoms needs to be one of two people a depressed mood or ns of interest or pleasure, and also mustn’t be attributed to one more medical condition.

What’s more, the symptom must reason clinically significant distress or special needs in social, occupational, or other important areas of functioning. The episode also can’t be due to physiological effects of a problem or another medical condition.

While there room various types of bipolar disorder, the symptoms of depression, mania, and hypomania are similar in many people.

Common symptom of depression

deep feel of woe or hopelessness because that a long duration of timehaving small to no attention in activities that were once enjoyabledifficulty focusing, mental things, and also making decisionsrestlessness or irritabilityeating too lot or too littlesleeping too much or too littlethinking or talking around death or suicideattempting suicidean too many joyful or outgoing mood for an extended duration of timeintense irritabilitytalking easily or swiftly transitioning in between different concepts during a conversationracing thoughtsbeing quickly distractedpicking increase many brand-new activities or projectsrestlessnessdifficulty sleeping because of high energy levelsimpulsive or risky behavior

Common symptoms of mania

The symptoms of hypomania room the very same as mania, except for two key differences.

With hypomania, transforms in mood normally aren’t severe sufficient to interfere significantly with a person’s daily activities.

Also, no psychotic symptoms occur during a hypomanic episode. Throughout a manic episode, psychotic symptoms may include delusions, hallucinations, and paranoia.

There’s no cure for bipolar disorder, yet you can manage your condition by complying with a therapy plan and making lifestyle modifications.

In severe situations of depression, short-lived hospitalization might be required. Most of the time, however, you’ll have the ability to manage her bipolar disorder symptoms through a mix of medication and also psychotherapy.

There are likewise some simple lifestyle transforms you can make to assist yourself feel far better during depressive episodes.

Getting v a depressive episode deserve to be challenging, but it’s possible. Remember that there are plenty of ways to boost your mood and relieve symptoms.

Don’t hesitate to call your physician or mental health care provider if you need help.

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If you find yourself having thoughts the suicide during a depressive episode, call the national Suicide prevention Lifeline at 800-273-8255. Counselors are accessible 24 hours a day, seven days a week. Every calls space anonymous.


Medically reviewed by Timothy J. Legg, Ph.D., CRNP — written by Erica Cirino — updated on July 6, 2020