by Sharol S. //
Relapse remains dreaded. Putting that aside, I’ve come to learn from every experience how to better manage my condition. My psychiatrists and counsellors have shared many helpful tips that worked well when I was in need, which I found doable over time. I have learnt to be more sensitive to my body’s needs and respond accordingly before a relapse fully breaks out. I hope my pointers can be helpful to those concerned about prevention and maintenance after initial stabilisation.
In no particular order of importance:
1. Recognise the red flags before a full-blown relapse
Be aware of changes in your thoughts, moods, behaviours (e.g., sleep, social activity, etc.) that may point to instability. Some signs appear suddenly while some changes may occur more subtly over weeks.
2. Let others help you as soon as possible – you’re not in this alone
Our family and friends can keep a lookout for unusual behavioural changes too. Close family and friends, as well as the healthcare professionals familiar with us, are critical pillars of support at the earliest signs of anything amiss. They can help us when we encounter delusional or anxious thoughts – if we share these with them. One possible way to start off: set aside heart-to-heart-talk sessions regularly – even when you are stable – so that you can share our problems unreservedly when the need arises.
3. Know your triggers
We may not always realise what are our triggers before it is too late. With each experience of a relapse, reflect back on the external stimuli you were overwhelmed by, and how you can better respond to similar occurrences in future.
4. Keep a logbook
Note down events such as missed medications, unpleasant occurrences such as anxious thoughts, nights of poor sleep quality (insomnia/nightmares/waking up tired, etc.), panic attacks, unusual social activity or other red flags.
Now that my condition has stabilised with medication, I maintain a logbook instead of a mood journal. The mood journal was essential for my initial recovery from bipolar episodes (psychiatrists and therapists can teach you how to start your mood journal.) The logbook will come in handy during sessions with your healthcare professional to record events like lack of sleep or missing medication. Caregivers or family members might want to help with this too.
5. When you’re down, be ready to help yourself
Know what to do upon catching your red flags – sleeplessness, anxiety etc. Note suitable activities to do (e.g., indoor solo activity at home), journaling to write your thoughts down, eating comfort food, listening to playlist of good songs, reading positive quotes, planning places to go, thinking of people to contact etc. This small boost at the onset of a downturn can make the difference between an avalanche into a relapse and bouncing back to normal the following week.
Last but not least, say “no” when you have to, and spare yourself from the guilt.
I once had to withdraw from a social appointment when I started feeling unwell. I told myself that resting one night and getting well was a better option than a sub-optimal meetup and being unwell for appointments for the rest of the week/month. And that proved right: I dodged a relapse with a good rest.
Yes, I would say avoiding a potential relapse is sometimes possible. Listen to your body, be self-aware, build up your support system. In addition to preventing relapses, our eventual wish is to rebuild stability. Compliance with prescription, undergoing suitable therapy, and maintaining lifestyle adjustments is more important to long-term stability without recurring relapses.
*Suggestions are from personal experiences and do not constitute medical advice. Always seek help from healthcare professionals. Contact relevant hotlines in case of emergency.
Sharol is a 23-year-old tertiary student who believes in empowering others through her own lived experience with mental health.
Read more of our Tapestry Stories here.