Fatigue or loss of energy is an official symptom of bipolar disorder and depression; and whether you struggle with this as part of the illness or for another reason, it can be extremely challenging to deal with. Here are some suggestions to help:
Talk to your doctor
If you are on medication for bipolar disorder, it is a real possibility that the lack of energy or extreme fatigue you are experiencing is a direct side effect. Talk to your doctor to figure out if it is indeed a side effect and whether it will dissipate or the medication could be altered.
Create momentum
Lying around after you wake up can bring on or worsen depression. When you feel down and you are not sure what to do, avoid the sofa and try to be active instead. Try and distract yourself from the urge to lie around and head out for a walk, or put on some music and do some housework. Any kind of activity can create momentum and keep you from that same place on the sofa or chair.
Get physical
This will most certainly be the last thing you feel like doing, but if you can muster the ability to spend 15 to 20 minutes of physical activity, it will stimulate the production of brain chemicals that make you feel happier and more energetic. It will also help you sleep better at night, which help increase your daytime energy.
Get some fresh air
Getting out of the house and into the outdoors will increase your oxygen intake and at the same time give you a fresh perspective. If you absolutely need an excuse to get outside, ask to take the neighbor’s dog for a walk or sign up to a walking group. Any activity in nature helps your mind and creates endorphins that fight depression.
Have an energizing snack or make a healthy meal
A sure fire way to get yourself up off the sofa and moving is to grab a snack or make a healthy meal. Although it can be challenging to get started when you feel drained of energy, getting some fuel into your body, especially proteins and healthy fats can actually increase your energy. To brighten your mood, why not make a healthy meal and invite some friends over.
Just show up
When we lack the energy and motivation it’s so tempting to not show up for appointments or say ‘no’ to requests from friends. This will inevitably backfire. Being there and being on time for appointments will increase your confidence and lower your anxiety. Even if you can’t stay as long or do as much as you had hoped, if you just make it there you will feel better.
Reach out to others
There is nothing as important as developing a circle of friends and professionals to share your unique situation with. If you cannot afford a professional do not be afraid to ask a friend for a talk; being careful to cheery pick the right people for the right help. Some friends are not good in one way but are great in another. Harness what you can from as many as it takes, making good choices to prevent additional issues.
Clean and tidy
When we avoid showers and let the pizza boxes stack up our depression, and our energy levels only worsen. Maybe try cleaning up a little one day and showering the next. When you just can’t do what needs doing, bargain with yourself and work out a plan that lets you off the hook a bit but still keeps you on track. It’s hard to have self-discipline when you feel exhausted, but remember that taking care of yourself is the key to feeling better.
via bpHope – bp Magazine Community
http://ift.tt/2jNW8DR
bp Magazine
RSS Feed