How Can Daily Habits Help You Recognise Bipolar Disorder Mood Shifts?

The Subtle Signs That Might Signal a Shift

Mood changes in bipolar disorder don’t always happen abruptly. Often, they start with small, easy-to-miss signs:

• Sleep Pattern Changes: A shift in your sleep – even an hour less or more than usual – could be one of the earliest signs. Decreased sleep often signals a potential upswing toward mania, while increased sleep can hint at a depressive episode.
• Social Withdrawal or Overactivity: If you start withdrawing from friends and family or, conversely, feel an intense urge to socialise, it’s worth noting. These social shifts can be indicators of a mood swing, reflecting an upcoming change in mental energy.
• Persistent or Intrusive Thoughts: Thoughts that feel fast, repetitive, or intensely negative may signal early shifts. Whether it’s a surge of ideas or a cloud of self-doubt, recognising these mental patterns helps to spot an approaching ‘high’ or ‘low’.

Building a Mood-Tracking Habit that Works for You

Tracking your mood doesn’t need to be intimidating or time-consuming. Here are three simple ways to keep tabs on your emotional state without it feeling like a chore:

Tracking your mood doesn’t need to be intimidating or time-consuming. Here are three simple ways to keep tabs on your emotional state without it feeling like a chore:

1. Journaling
   • Daily Check-In: Each evening, write down a few lines about your day. Note your mood, any major events, sleep quality, and energy levels. This can be as simple as a sentence or two but can reveal patterns over time.
   • Mood Scale: Try rating your mood on a scale from 1 to 10. This quick assessment makes it easy to spot changes at a glance without writing anything too lengthy.
2. Mood-Tracking Apps
   • Ease of Use: Apps like Daylio or Moodfit are designed to help you record mood changes, sleep patterns, and other daily details, making tracking efficient and organised.
   • Personal Reminders: Setting up daily reminders within these apps ensures that tracking becomes part of your routine, increasing consistency and making insights clearer over time.
3. Voice Notes for Real-Time Awareness
   • Recording Thoughts: Sometimes, speaking your thoughts out loud is easier than writing them down. Using voice notes allows you to capture how you’re feeling in the moment, with the added benefit of tracking shifts in your tone or enthusiasm.
   • Low-Pressure Tracking: Voice notes offer a flexible, low-pressure alternative for those who may find written logs tedious.

Why Early Detection Makes a Difference

By recognising early mood signs, you’re giving yourself a chance to respond before things escalate. Here’s how early intervention can positively impact your life:

• Better Daily Functioning: Addressing mood changes early can help you remain grounded, preventing disruptive highs or lows that could interfere with work, hobbies, or social commitments.
• Improved Relationships: Understanding when you’re in the early stages of a mood shift allows for open communication with loved ones. When they’re aware, they can support you in a way that reduces stress and enhances connection.
• Enhanced Mental Well-being: Tracking mood changes isn’t just about avoiding extremes; it’s about proactively supporting your mental health. With insights from tracking, you’re equipped to address potential triggers, practice self-care, and feel more in control.

Making Tracking Part of Your Routine

Adding mood tracking to your daily routine is a powerful way to build resilience and self-awareness. By consistently noting small shifts, you’re giving yourself the tools to understand, manage, and live well with bipolar disorder.

For more tips on managing mental health, take a look at our resources on coping with life transitions or ways to manage anxiety and low mood. Living with bipolar is challenging, but small daily habits can make a meaningful difference.

Your mental health deserves the chance to thrive. Are you ready to take control and manage your bipolar disorder? Reach out to our psychologists today and let us help you on your journey toward better well-being.

^{Written by Clinical Psychologist Rebecca Deane – www.creatingchange.net.au}
_{Psychology support in the Hills District, Western Sydney & Surrounds (including Rouse Hill, Bella Vista, Glenwood, Castle Hill, Kellyville, The Hawkesbury, Penrith Nepean, Blacktown, Epping, Ryde, Pennant Hills areas and surrounds)}