Coping Techniques

[Malaksharif]

Hi everyone

more than one member here mentioned this expression  (coping techniques) but when i pm them and ask them to explain more,actually no body answered !!!!!!!!!!

ok i understand that each one of us is different and there is not a text book of what habits to follow to be ok ..otherwise we would have been all fine by then.....................but it would be nice if anybody has new ideas to share ,,maybe it works for somebody else


if anybody has any idea what is meant by (coping techniques) other than plenty of sleep and healthy diet,, please do inform me
thank you all

[Malaksharif]

thank you so much for sharing your experience

you have been more than helpful

have a nice day

[paranoid_cataclysm]

Well I use focus.  I'm able to totally stop my crippling depression if I focus on it going away.  I don't know if it works if it's full blown as when I started practicing this I keep making it going away before it has a chance to become full blown.  As for delusions I figure if I forcefully alter my way of thinking to let go of them and stop thinking about them then they'll probably go away but I haven't tried this yet and it's just a theory because I can't really tell at the time what's a delusion and I'm trying to learn.  Hallucinations I have no idea yet.  I guess the best thing to do is what I'm doing now and ignoring what I suspect is a hallucination.  I don't know I'm sort of bothered with being totally stable because it's kind of boring and life isn't as interesting as it was when I was seeing monsters and worrying about aliens following me home but at the same time it's nowhere near as stressful as you can probably imagine which is nice.  If you have problems with things like alcoholism I found it helps if you change your way of thinking and only think of the negative aspects of it.  Although this doesn't get rid of cravings it helps somewhat.

[Xila31]

Oh I thought of something.

Routine. Routine. Routine.

I've noticed when my routine is upset by something it can really throw me for a loop. At work I have to have my routine or I fall apart. I guess I'm like a little kid that way. Of course it happens and then I have to fight through it, but the sooner I can get back into a regular pattern the better off I am.

[jsrn66]

I will share some coping techniques that I was taught and learned about.

Relaxation is a big one.  I am a rapid cycler / hypomanic so I know that this sounds like a joke but its true.  I used to do meditation a lot under a teacher, but since my bipolar 2 has gotten worse, I cant concentrate to do it.  Visualization is great.  If you cant do it on your own, there are great relaxation and guided imagery CD's you can buy that are very relaxing.  If your mind gets off track during it, thats ok - just bring yourself back to the moment and try to concentrate on the CD.
Another good one I learned was "playing the tape all of the way through" ( like listening to a tape in a tape recorder ).  Whatever thought is stuck in your head, a thought that is bothering you, a repetitive thing, or even when youre trying to make a decision.........play the tape all the way through.  Act as though you are starting at the begining of the tape and talk yourself through whatever youre thinking about ( even if its a crazy or bad thought) going from begining, all the way to the end of your thought process (  hearing it like it was on a tape recorder) and at the end, see how you feel, if your thought or decision was rational, or how you feel after hearing the end of "the tape" and what you come up with as the end result . Sometimes I do this when my thoughts are racing and I say my first thought and talk about what happens next, then next etc and by the end, I'm like "this is nuts!"  "what am I thinking?" OR " you know, maybe that is the right decision right now"- and I feel calmer and actually releaved at times.
I dont know if that makes sense or not.
Other things may be taking a hot relaxing bath, listening to your favorite music, walking your dog or just playing w/ pets, who just "naturally" relax you by their unconditional love.
Just some thoughts.........

[zzzmykids]

My coping starts with a regiment....when I can do it.  Out of bed, make it.  Open blinds through out house, walk dogs, feed dogs, read Psalms, an Epistle, O.T. or Gospel.
Then it is music time...ever heard of George Winston? Music nonvocal Music of the Andes? Also along with George Winston playing the piano there is another favorite of mine, his name is Jim Brickman all available online through Pandora.com
I try to journal, but at the moment am brain fried with too much going on.  Bdays, Anniversary, Vacation, Daughters wedding in our backyard, Thanksgiving and then Christmas here. So I need to take my own advice and listen to some Selah...musical group with words in the car and get some groceries and relax by making a super dinner for hubby soon to be married daughter and me.  I do breathing as well and a full body relaxation technique that starts at the toes.  You tighten the muscles for a count of ten, then completely release to limp at a count of ten.  Go up body all the way to your head and repeat.  I do the Christian version and if you want to know that one, just ask.
Hope this helps.  You are trying so hard, you are doing well. zzzmykids/friend

[Xila31]

I agree, getting rid of toxic people is not so easy. Sometimes you're forced to work with people who are not good for you etc. My job can be very stressful, but I can't just quit. Plus having kids can be stressful, especially little kids who don't understand, and what can you do? That's just being a parent. Also like you say, I'm really sensitive and it's hard.

Also there is that study one how bipolar people are more likely to consider neutrality as hostility. I think that has a lot to do with why we are so sensitive and hard to cope.

[Malaksharif]

thank you ,

,i am sure it helps,,,,,,but sometimes it is really difficult to do so if some of those people are family who hurts you without meaning to,,,,,,,,,,actually it is not them am soooooooooooooooo sensitive that almost anything can hurt me,,,,,,,,i think it is me not them,,,,,,,,,,,,,,,,,

really appreciate your help

[mags22]

Hi there,

I do have lots of ideas for noticing and reducing sypmptoms, but they are all typed up in work, and I don't think I can post them here in that format.  If you (or anyone else) would be interested in reading through them send me a message or note with your email and I will send them to you that way.

Cheers

[doctora]

Here is a simple "coping technique", get rid of the excess stress in your life, and the people that cause it, associate with people who are positive and understanding, otherwise any treatment you may get can be sabotaged by toxic people.

Hope this helps

[ILADVOCATE]

Yes to be honest I have the same issue and its a bit difficult for me as my main mood stabilizer is the Catapres application which wears off as the days pass so by the last day I will be rapid cycling. Its difficult to reach out to people without alienating them at these times. I also have to sort through what I am really concerned about. If I have a conflict with one person or a personal issue I have to remember to not project it on others. I also know that people's level of recovery may differ and if another person is going through a difficult time or reacting in a manner that is negative or antagonistic in knowing that I've experienced that many times in the past I should not respond in kind. Truthfully it was hard because many people monitored my mental health life before recovery when in actuality only my psychiatrist should have (and still does as is appropriate). The best way two people can approach each other who both have a psychiatric disability is to be supportive but not judgmental but to also be able to "spot" a person and warn them when things are getting out of hand and encourage them to speak to their psychiatrist. I know people have sponsors who are in AA and really it should work the same way if people with bipolar (or any other psychiatric disability) know each other and know that they both at different times may descend into mania and be supportive of each other and encourage them to seek help.

[Xila31]

When I'm not bad I can usually work things through with breathing deeply, breaking away, and trying to calm down. This usually works. However, when I am getting bad I tend to go into a spiral mode. I have a lot of rapid cycling and mixed states from what I understand. I'm up and down all the time. I'm crying and depressed and freaking out all at the same time. This is when things get bad. At those times I feel like nothing helps me. I think these are the times when coping may not work and you just need something or someone to get you out of it. It is like an explosion in my system. That's exactly what it feels like: like my emtions explode and my body is about to explode, too. :(

I wish I knew what to do for myself at these times, because those are the most dangerous times and the hardest times to express myself to others without alienating them. :(

[Malaksharif]

thank you so much for taking the time to answer me so soon

[ILADVOCATE]

Yes well one good one is to understand problems or issues in a factual concrete way and try to avoid excess emotion. If it does cause that take a break and think things over and then come back to it. Also try to understand what emotion you are actually feeling. Don't hide or repress emotions or feelings that bother you. If a situation stresses you out don't panic over it but do plan it out it advance and mentally think it out as to how you will approach it. And if there are some things in life you are not able to handle yet then realize and understand that and don't approach them until you are ready to. That's just my approach. For others it may not work. Everyone is different. And remember I have the bipolar aspect of schizoaffective so I've been through many moodswings and mixed states and when I came here was not on a mood stabilizer (because things were being adjusted) and did not live up to my own approach. I tend to live and learn as well.