Living with bipolar disorder can feel like you’re constantly on high alert. You’re always wondering what’s going to cause an episode and what you can do to prevent it.
Your bipolar triggers are unique to you, but common examples include changes in sleep, periods of high stress, interpersonal conflict, and more. You can’t always avoid your triggers, but you can learn to handle them with grace.
Experiencing a serious mental health condition like bipolar disorder can feel isolating, but it’s more common than you’d think. According to the National Alliance on Mental Illness (NAMI), 1 in 20 Americans is living with a serious mental health condition.
At Oceans Healthcare, we have experience empowering people living with bipolar disorder to learn about their triggers. With the right combination of medication, therapy, and skills development, we know that you can take control of your triggers and your life.
What Is Bipolar Disorder and How Is It Triggered?
Bipolar disorder is a condition that causes extreme mood swings. Previously known as manic depressive disorder, bipolar is characterized by severe depressive and manic symptoms. The specific symptoms that you’ll experience depend on the version of the condition you’re living with.
If you have bipolar I, you’ll have more intense manic symptoms, like intense energy, impulsiveness, and severe agitation that lasts for at least 2 weeks. You may also experience depressive symptoms.
In the case of bipolar II, you’ll have depressive episodes that last for at least 2 weeks. You’ll experience symptoms including reduced motivation, difficulty focusing, and a loss of interest in activities you usually enjoy. You’ll also experience hypomanic symptoms, which are more moderate than full mania and last for 4 days.
The third type of bipolar disorder is known as cyclothymic disorder. With this condition, your manic and depressive symptoms won’t be as intense and won’t last long enough to constitute full episodes. However, you’re unlikely to go more than 2 months at a time without experiencing symptoms.
What Triggers Bipolar Disorder?
The exact causes of bipolar disorder are still being researched. Professionals believe that multiple factors contribute to the development of the condition.
Research suggests that three of the biggest factors that play a role in the development of bipolar are:
- Family history: You’re more likely than the general population to develop bipolar disorder if you have a family member who’s living with the condition. If you witnessed a family member experiencing bipolar episodes when you were a child, it may increase the likelihood that you will exhibit symptoms. Recent studies suggest that there is a genetic component, to bipolar disorder but there is no definitive “bipolar gene.”
- Brain Structure: Many people living with bipolar have brains that are shaped differently than those of the general population. Generally, people with bipolar have a lower volume of gray matter, which is thought to affect mood regulation and impulsivity. This may contribute to the development of bipolar disorder.
- Environmental Factors: Periods of intense stress are often associated with the onset of bipolar disorder. Loss, trauma, and grief likely play a role in how the condition develops. Sleep deprivation is another common denominator for many people who begin experiencing symptoms. It’s not well understood why these events trigger symptoms in some people and not others, although genetics is thought to play a role.
Highlighting Common Bipolar Triggers
Many people experience triggers leading up to a bipolar episode. Your triggers are unique to you. Just because a certain event triggers bipolar symptoms in someone else doesn’t necessarily mean the same will be true for you. It’s important to be aware of your triggers so that you can take care of yourself when you experience one.
Some common triggers include:
- Changes in sleep patterns or lack of sleep: Feeling like you don’t need sleep is a common symptom of mania, and both insomnia and hyposomnia are associated with depression. However, changes in sleep are a precursor to other symptoms for many people living with bipolar. Maintaining a regular sleep schedule (where you go to bed and wake up at the same time every day) is vital if your bipolar symptoms are triggered by a lack of sleep.
- Arguments or conflicts: Fighting with people you care about is another typical trigger. It’s completely normal to be upset when you have a conflict with a loved one. For people living with bipolar, this can quickly spiral into something bigger. When you experience a conflict, communicate that you’re overwhelmed and prioritize your well-being.
- Seasonal changes: Many people experience more bipolar episodes when the seasons are changing. These annual changes can have a profound effect on your body and immune system. If you experience more symptoms when the weather changes, consider talking to your doctor about other tools, like allergy medication in the spring or vitamin D in the winter.
- Alcohol or drug use: Consuming alcohol or other mind-altering substances can begin as a way to cope with bipolar symptoms. Some people with bipolar disorder feel compelled to take substances when they’re in a manic state. However, these substances often end up prolonging and worsening symptoms. Abstaining from alcohol and substance use can reduce the recurrence of bipolar symptoms.
- The impact of pregnancy: Pregnancy has a severe impact on some women with bipolar disorder. Women have a higher risk of experiencing a manic or depressive episode directly after giving birth. Women with bipolar disorder are also at higher risk than the general population of experiencing postpartum psychosis. This is a serious medical condition that requires immediate attention. If you are pregnant, talk to your psychiatrist about how this could impact your condition.
This is not a complete list of all possible triggers. Just because something that triggers you doesn’t impact someone else with bipolar doesn’t make it any less valid.
Tips for Understanding and Managing Your Bipolar Triggers
Once you have an idea of what your triggers could be, there are a number of tools you can use to get a better understanding of them. It is often helpful to get the opinion of someone who knows you well. If you feel like you’re not sure what your triggers are, ask a close friend or family member. Even if you don’t recognize your triggers, someone with a little bit more distance from the situation could pick up on things you don’t notice.
Taking regular notes about your mood and journaling about life events helps you get a better idea of events that lead up to a bipolar episode. Over time, you may notice patterns that give you insight into your triggers. This will give you an idea of situations you want to steer clear of.
Here are some suggestions for managing your triggers when they can’t be avoided:
- Engage in regular exercise to boost your mood and increase endorphin production.
- Try some grounding techniques to help you stay focused and in the moment.
- Reach out to a trusted loved one to let them know how you’re feeling.
- Spend some time outside in the fresh air.
- Do something relaxing, like taking a warm bath.
- Make sure you’re getting enough sleep and eating healthy meals.
You don’t have to come up with all of the solutions on your own. Working with an experienced therapist can empower you to develop the tools you need.
Getting Help for Bipolar Disorder
Whether you’ve just experienced your first bipolar episode or you’ve been living with the condition for a long time, triggers can be a difficult thing to master. Fortunately, they don’t need to control your life forever. As a part of bipolar treatment, cognitive behavioral therapy (CBT), your therapist will work with you to develop an understanding of the relationship between your thoughts, feelings, and actions. Together, the two of you will discover what’s triggering you, how those events make you feel, and healthier ways to cope with those feelings. You can take back control of your bipolar triggers.
The staff at Oceans Healthcare is dedicated to finding the bipolar treatment that works best for you. We have worked to develop a highly collaborative environment so that you’ll have a whole team of clinicians brainstorming to find the best way to meet your needs. Across our 30+ locations, we treat more than 34,000 clients annually, meaning that we have the experience to provide you with world-class treatment. Call us now at 888-293-6899.
Oceans Healthcare: Your Path, Our Purpose.