Bipolar disorder can follow a seasonal pattern, with summer often triggering mania or hypomania. Fortunately, there are strategies to help prevent these mood shifts.
If you’re one of the many whose bipolar mood episodes are influenced by the seasons, you may already be bracing for the challenges that often come with the warmer months.
You probably know that while the arrival of summer may seem like a welcome boost of energy, this increase can also pave the way for what’s often called “summer mania.” Yet, it’s important to note that this term doesn’t fully capture the entire spectrum, including hypomania — a subtler but still impactful mood shift with bipolar 2. If left untreated or unnoticed, hypomania can escalate into full-blown mania, as seen in bipolar 1 disorder.
To better manage — and more specifically, to prevent — these mood shifts, it’s essential to understand the triggers, particularly the role of our body’s internal rhythms. Research suggests these cycles of mood changes are often linked to the body’s circadian rhythms, or “internal clock.” After all, mood episodes are frequently driven by disruptions in this complex system of daily physical and behavioral rhythms that regulate everything from our sleep cycles to our hormonal levels.
Focusing on prevention rather than managing a full-blown episode can be far more effective in maintaining stability. Proactive lifestyle adjustments, strict adherence to treatment, and consistent mood tracking are just a few ways to significantly reduce the likelihood of a severe mood shift or prevent symptoms from worsening. Here are just six ways to do just that.
1. Plan Smartly for Outdoor Activities on Sunny Days
People are most invigorated during the spring and summer months when the days are longer, and the sun shines brighter. This is the season for outdoor barbecues, swimming, beach outings, concerts, and sporting events.
These activities are particularly enticing after a long, dark winter. And while it’s lovely to enjoy these moments, it’s essential to stay vigilant and maintain habits that support mood stability to prevent dangerous shifts.
Limit exposure to light. If you are outside during peak daylight hours, consider wearing a hat and sunglasses. It may also be helpful to invest in blackout curtains so that you can make it dark inside at night despite the longer days. This may help you stick with your sleep routine.
2. Monitor Moods and Symptoms Closely
People with bipolar disorder may experience variations in how their symptoms manifest, but certain core signs are common and crucial to be aware of:
- Elevated Energy and Reduced Need for Sleep: You might feel an unusual surge in energy and find that you require less sleep.
- Racing Thoughts and Rapid Speech Your thoughts might race, leading to faster speech than usual.
- Impulsivity and Risky Decisions You may find yourself making uncharacteristic and potentially risky decisions.
- Focus and Distraction Issues Difficulty maintaining focus or being easily distracted can be prevalent.
- Emotional Variability Feelings of irritability or an unusually uplifted, euphoric mood may occur.
- Increased Socialization and Confidence You might notice a notable increase in your confidence levels and desire to socialize more.
According to Cleveland Clinic, mania and hypomania involve similar symptoms (it’s the episode length and severity that differ); however, recognizing the onset of hypomania can be challenging. Having a support network — friends and family who understand your condition — can be extremely helpful. They can notice subtle changes and help you address them promptly by alerting you or helping you schedule a consultation with your doctor.
3. Don’t Stop Your Medications, Even if You Feel Better
One of the most common pitfalls during a hypomanic or manic phase is the feeling that you are well enough to stop medication. This feeling is often a symptom of the mood disorder itself, particularly during the appealing weather of summer.
It’s crucial to remember that discontinuing medication without medical advice can lead to a return of an episode, according to the Center for Addiction and Mental Health (CAMH). If you ever feel the urge to stop your medication, regard it as a significant symptom and consult your healthcare provider immediately.
Also, be aware that certain medications, such as lithium (Eskalith, Eskalith-CR, Lithobid, Lithonate, Lithotabs), can increase your risk of dehydration on hot days — staying hydrated is essential.
4. Prioritize a Consistent Sleep Schedule
Sleep might not seem necessary when you’re feeling hypomanic or manic, as you might not feel tired despite getting less sleep than usual. However, depriving yourself of sleep can have severe consequences. Adequate sleep is vital for regulating emotions, managing impulsivity, and maintaining cognitive function.
Consistently good sleep has also been shown to decrease the risk of recurrence of mood episodes, so practicing good sleep hygiene is vital.
Some research has shown that people with bipolar may be genetically more sensitive to light. During bright light in the summer, their sleep-wake cycle will disrupt the synchronization with other circadian rhythms and could trigger a hypomanic or manic episode.
5. Follow Your Daily Routine
A regular daily routine can stabilize your biological clock and help maintain overall mental health stability. According to the American Psychological Association, a consistent routine, especially with sleep and daily activities, can significantly reduce the onset of mania and depression for individuals with bipolar disorder. A structured daily habit can involve:
- Sticking to a regular mealtime.
- Exercising regularly.
- Taking medications at the same time every day.
- Going to bed and waking at the same time, even on weekends.
6. Avoid Caffeine, Alcohol, and Drugs
These substances can have a pronounced effect on your mood and sleep quality. Alcohol and sedatives can lead to depressive episodes, while stimulants like caffeine and recreational drugs such as ecstasy or amphetamines can trigger mania. Even moderate social drinking can disrupt your emotional equilibrium and potentially spark a mood episode.
Editorial Sources and Fact-Checking
- Roecklein KA et al. Is Seasonal Affective Disorder a Bipolar Variant? Current Psychiatry. February 2010.
- Hypomania. Cleveland Clinic. September 16, 2021.
- Mood Stabilizing Medication. Center for Addiction and Mental Health.
- Wang B et al. Evidence for Seasonal Mania. Journal of Psychiatric Practice. July 2013.
- Consistent Routines May Ease Bipolar Disorder. American Psychological Association. February 2008.
- Hypomania and Mania. Mind. March 2023.
UPDATED: Originally posted June 24, 2017.
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