Bipolar disorder is a mental health condition characterized by extreme mood swings, including emotional highs (mania or hypomania) and lows (depression). Supporting someone with bipolar disorder during their emotional episodes can be challenging. However, with patience, understanding, and practical strategies, you can help them regain balance. This article provides actionable steps to help a person with bipolar disorder calm down, promoting their well-being and strengthening your relationship.
Understanding Bipolar Disorder and Emotional Episodes
What is Bipolar Disorder?
Bipolar disorder affects a person’s mood, energy levels, and behavior. It can manifest in three main phases:
Manic Episodes: These involve heightened energy, impulsive behavior, and often a lack of sleep.
Depressive Episodes: These are characterized by feelings of sadness, low energy, and withdrawal from activities.
Mixed Episodes: A combination of both manic and depressive symptoms.
Recognizing the type of episode the person is experiencing is crucial to determining how best to help them.
Why Calming Techniques Matter
Calming strategies can:
Prevent escalation of symptoms.
Reduce stress for both the person and their caregivers.
Create a sense of safety and stability.
Practical Strategies to Calm Someone with Bipolar Disorder
1. Stay Calm and Centered
Your calm demeanor can have a grounding effect. Speak softly and avoid reacting emotionally. When you remain composed:
The person feels less threatened.
It becomes easier to redirect their emotions.
Tip: Practice deep breathing to regulate your tone and maintain patience.
2. Validate Their Feelings
Acknowledge their emotions without judgment. Saying phrases like, “I understand this feels overwhelming” or “It’s okay to feel this way” can:
Help them feel heard.
Reduce feelings of isolation.
Avoid dismissive remarks such as “Calm down” or “You’re overreacting,” as these may worsen their distress.
3. Provide a Safe and Quiet Space
Environmental factors can trigger or exacerbate mood swings. A calm, quiet setting can help de-escalate their emotions. Remove distractions like loud noises or bright lights, and encourage them to sit or lie down in a comfortable space.
4. Encourage Deep Breathing or Relaxation Techniques
Guiding the person through deep breathing exercises can reduce tension and anxiety. For example:
Inhale through the nose for four seconds.
Hold the breath for four seconds.
Exhale slowly through the mouth for six seconds.
Other relaxation methods, such as mindfulness or progressive muscle relaxation, can also help.
5. Avoid Arguments or Confrontation
When someone is in a heightened emotional state, arguing or trying to reason with them may backfire. Instead:
Focus on listening.
Respond with empathy and simple affirmations.
If they become aggressive or agitated, prioritize safety for everyone involved and remove yourself if necessary.
6. Redirect Their Energy
In manic episodes, individuals often have excess energy that needs an outlet. Suggest activities like:
Taking a walk.
Engaging in light exercise, such as yoga.
Listening to calming music.
Physical activity can help them channel their energy constructively.
7. Use Distraction Tactics
If the person is fixated on negative thoughts or behaviors, gently shift their focus. For instance:
Ask them about a favorite hobby or topic.
Suggest watching a comforting movie or show together.
Offer to engage in a creative activity, such as drawing or journaling.
8. Offer Practical Support
Sometimes, practical steps can reduce their stress. Ask, “Is there something I can do to help right now?” Whether it’s assisting with daily tasks or simply sitting with them, your presence can be comforting.
9. Know When to Seek Professional Help
If the situation escalates and the person becomes a danger to themselves or others, contact a mental health professional or crisis hotline immediately. It’s essential to have a plan in place for emergencies, including knowing who to call and how to access resources.
Long-Term Strategies for Supporting Someone with Bipolar Disorder
1. Foster Open Communication
Encourage the person to share their thoughts and feelings regularly. Having a consistent and non-judgmental dialogue builds trust and makes them more likely to turn to you during difficult times.
2. Encourage a Healthy Lifestyle
Promoting habits that stabilize mood can prevent episodes or reduce their severity. Key practices include:
Regular Sleep: Maintaining a consistent sleep schedule.
Balanced Diet: Eating nutritious meals at regular intervals.
Exercise: Incorporating physical activity into their routine.
Stress Management: Learning techniques to handle everyday stressors.
3. Support Medication Adherence
Many individuals with bipolar disorder are prescribed medication, such as mood stabilizers or antipsychotics. Encourage them to take their medication as prescribed and to communicate any concerns with their healthcare provider.
4. Educate Yourself
Learning about bipolar disorder helps you understand what the person is going through. It also equips you to offer informed and compassionate support.
Conclusion
Helping someone with bipolar disorder calm down requires patience, empathy, and a structured approach. By staying calm, providing a supportive environment, and using practical techniques like deep breathing and redirection, you can help them navigate their emotional episodes more effectively. Remember, your role is not to “fix” their condition but to support them through it. When in doubt, consult a mental health professional to ensure they receive the care they need.
With understanding and persistence, you can play a vital role in promoting their mental health and fostering a stronger, healthier relationship.
Related topics:
- What Part of the Brain Is Affected by Bipolar Disorder?
- How Does BPD Affect Friendships?
- Are People with BPD Dangerous to Others?
