Schedule is Key
A consistent schedule can be a key component of a treatment plan for mental illness, in my case bipolar disorder. A schedule can help manage symptoms and regulate behavior. Bipolar is characterized by extreme mood swings that can last for days or weeks, and people can be especially sensitive to disruptions to their routine. A routine can help people with feel calmer during high moods, more motivated during low moods, and more stable overall. It can also help decrease the risk of experiencing manic or depressive episodes.
I follow a strict daily schedule. I wake at the same time each day and my routines are set. Anxiety triggers bipolar episodes so I try to do the same things, within reason, each day. If I can negotiate the days activities without surprises or anxieties, I am much higher functioning. I eat the same thing for breakfast every morning. I spend time on the elliptical, usually 30 minutes, then shower followed by reading and studying for 30 minutes. I listen to the same song each morning and read positive affirmations to help me gear up for the day with a positive attitude. Anticipating things that may come up during the day can both help and hinder my approach and attitude towards things. It can help me be more flexible. Being flexible allows me to tackle new events or situations that come up without warning. On the other hand, it can cause stresses and anxieties as I often tell stories of what may happen on the negative side of things. Story telling is a destructive mindset that eats away at the positive that I seek daily. This negative self-talk narrows my vision and prohibits any progression I could achieve otherwise.
Here are some ways a routine can help people with mental illness; It can calm anxiety. Knowing what to expect each day can help calm anxiety. Setting daily habits. A routine can help establish habits like exercising and taking medication on time. Improve mood. Regular sleep and exercise can help stabilize mood. Avoiding blood sugar spikes. Consistent eating can help avoid blood sugar spikes and crashes, which can trigger symptoms. I am weak when it comes to sugar consumption. I eat a lot of ice cream, thanks Ben and Jerry’s! Sugar can make you feel happy and rewarded by releasing dopamine and serotonin in the brain. However, it can also cause mood swings and irritability when insulin levels crash. Avoiding drug and alcohol use as well as caffeine consumption and smoking and vaping will help as well. Improving sleep. Exposure to bright light early in the day can help with sleep by syncing the melatonin cycle. Keeping the house dim at bedtime and avoiding blue light screens can also help the melatonin cycle follow its natural pattern. A routine can include daily activities like meal and sleep times, as well as time for relaxation, hobbies, and social plans. Building in free time for stress release is a must. An actual time designated to clear your mind and practice your coping skills is crucial. Positive self-talk and meditation are key factors in facing a rough day. A calendar can help keep track of regular events and schedule new ones.
Most people have daily, weekly or even monthly schedules. When dealing with mental illness a little organization will go a long way for your sanity!
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