![Manic-Depression](https://slipstream6011719.wordpress.com/wp-content/uploads/2014/11/bipolar2.jpg?w=468&h=255)
This is a topic that I have thought about often; who am I without Bipolar disorder, and when is it actually the disorder talking? This is a confusing subject for me as I live in a perpetual mixed episode. I am neither more manic nor am I less depressed. I am both but in a mild fashion. So, does that mean I am stable as one mood state negates the other, or does it mean that symptoms are constantly present in equal measure? It is quite baffling. So, I ran across an article on Psych Central that covered 6 ways to distinguish your real self from the illness.
From Julie A. Fast, Author and manic-depressive: “One step toward getting to know yourself is knowing your specific symptoms. ‘….you have to figure out what’s bipolar first……write down your symptoms’……Bipolar affects everything from your relationships to your ability to work to how you sleep……Another step in getting to know yourself is sharpening your self-awareness about your thoughts and feelings.” The six ideas below can help you do that, and in the process help you distinguish you from your illness (I hate that word.)
- Know Your Baseline: Make a list of how you are when you are not in a mood swing. Who are you when you are well? What’s your personality like? What are your likes and dislikes? What kinds of thoughts do you have? What is your speech like? It is important to let others around you know what your baseline is so they can tell when symptoms are returning because you may not see them as clearly as someone outside the illness. Fast says “You have to teach others what to say or what to do to help you. Be specific about how you would like them to help you.”
- Explore Your Thoughts And Feelings: Buy a notebook, a pretty journal, start a blog, use a mood state chart, anything to help you begin “documenting” your thoughts and feelings. Deborah Serani, PsyD. is a clinical psychologist who specializes in mood disorders. She states “Research shows that using this ‘Dear Diary’ approach sharpens your self-reflection skills.” Once you figure out what works for you, try to pay attention to how you respond emotionally. For example: do your feelings flow from one to another rapidly? do you experience one big emotion that hangs out for a while? Look in the mirror: does your facialexpressionreveal your emotional state? Write down everything you notice about your feelings and you thoughts.
Bipolar Symptoms - Practice Mindfulness: This increases a person’s self-awareness and over time and with practice one can learn to distinguish the sometimes minute differences between normal mood and illness driven mood. Mindfulness also includes acceptance which is “key” for bipolar disorder. Acceptance of our feelings allows us to focus on that particular emotion, and allows us to experience that emotion instead of repressing it which can trigger an avalanche of negative feelings. For example:
“For example, if I feel angry at my mom and I then think “I shouldn’t feel angry with her, she’s my mom,” I might then feel angry at myself for feeling angry; or I might feel sadness or guilt or anxiety about feeling angry.
If, on the other hand, I can simply acknowledge my anger in a nonjudgmental way (“I feel angry at my mom” – period), we don’t trigger other emotions for ourselves. This means that we can think more logically about the emotion because we only have that one emotion to deal with instead of three or four.
Being able to think more logically about the emotion means we have more ability to consider: “Is this emotion a ‘normal’ emotional reaction, or is it part of my illness?”” (Psych Central)
4. Chart Your Moods: I think we have all heard this before, and have probably done it. I know I did in the early stages of becoming aware of myself as a person with a diagnosed mental health issue, and a serious one at that. I had always known that I suffered from depression and anxiety, but nothing could have prepared me for being told that I had a severe mood disturbance. I was not relieved to finally know what was up as many people report. In fact, I felt like something evil had just steamrolled over my life. So, anyway, mood charting is another way to become more aware of your specific symptoms. There are paper charts, online trackers, and even an app that you can download. Serani mentioned this personal mood chart. For example, you notice you haven’t needed much sleep and you are feeling excited for no real reason and your ideas are bouncing rapidly from to another. It is possible that this is the beginning of a manic or hypomanic episode. Or, perhaps, you are feeling irritable. your temper is a little short, and you are upset for no discernible reason. This could be the beginning of a depressive episode. These symptoms may have to last a few days in order to identify them as products of manic-depression, and not just feeling that way due to a situation. For me personally, it is easier to recognize a manic episode than a depressive one. I can tell when my sleep patterns change. I typically sleep 8 to 9 hours a night, but when I am getting manic, I gradually need less and less sleep to the point where I may not sleep at all or, if I do, it will only be a couple of hours.
5. Consult Others: In the beginning, ask other people you know well (and who know you well) and trust how they would react to the same situation. You can also ask others about who they think you are. You can ask what your regular behavior is like, or who they think you are as a person.
6. Become An Expert On Bipolar Disorder: Develop a deep understanding of your disorder (don’t like that word much either), Serani says. You can do everything from reading books (check my Books page for some suggestions) to reading articles from reputable sources (read: not pop psychology, but something from a scholarly journal, for example) to attending workshops and support groups. She states: “When you empower yourself with information about what symptoms are, how they present, and what to do, you give yourself the gift of enlightenment.”
![Understanding Manic-Depression](https://slipstream6011719.wordpress.com/wp-content/uploads/2014/11/understanding-bipolar.jpg?w=300&h=225)
Separating your self from your illness can be difficult. However, by making yourself aware of your particular symptoms and how they manifest in you (not another Bipolar; we are all as unique as snowflakes), you can get a handle on the difference between what is you and what is manic-depression.
Footnote: Margarita Tartakovsky is an Associate Editor at Psych Central; APA reference Tartakovsky, M. (2013). Bipolar Disorder: 6 Ways To Distinguish Between Yourself & Your Illness.