Best Tools Bipolar Disorder Management

Managing Bipolar I Disorder is a deeply personal journey. As I’ve shared in my previous post, How to Start Managing Bipolar Disorder: A Comprehensive Guide, the tools and resources you use are an essential part of your daily routine. What works for me may not be what works for you, and vice versa. In this article, I’ll share my personal experience with some of the best tools and resources I’ve found helpful in 2024, touching on medication management, teletherapy, community support, education, and self-care. I hope that by sharing my journey, you can find tools that suit your needs, whether you prefer digital solutions, community-based support, or natural practices like I do.

Medication Management Tools: From Alarms to Blister Packs

When I first started managing my medication, I used multiple alarm notifications on my iPhone to remind me to take my meds. But, let’s just say, it was a bit of a mess. I had so many alarms going off throughout the day, and it felt overwhelming, to the point where I was constantly snoozing them. My cousin, who’s more tech-savvy than I am, saw the chaos and did some research on medication management apps. He recommended a few options like Medisafe, CareClinic, and Dosecast, which are fantastic for people who prefer digital tools to help manage their routines.

But for me, technology isn’t always the answer. After trying out some of these apps, I found that the constant reminders just didn’t suit my lifestyle. That’s when I discovered blister packs at my local pharmacy, and they’ve been a game-changer. With blister packs, all my meds are sorted and scheduled for the week, which takes the guesswork out of my daily routine. If tech isn’t your thing, I highly recommend asking your pharmacist about blister packs—they’ve truly been my savior in staying consistent.

Teletherapy Services: Balancing Cost and Accessibility

Teletherapy is another valuable resource when managing Bipolar I disorder, but I know first-hand that it can be expensive. Services like BetterHelp offer convenient online therapy sessions, but the costs can add up if you’re paying out of pocket. Someone from my team (who I mentioned in my comprehensive guide) has had amazing results using BetterHelp for non-Bipolar therapy, so it’s definitely worth considering if private teletherapy is within your budget.

For those of us who are mindful of costs, there are also free teletherapy options available through outpatient services. I’ve personally reached out to local community health centers for free or low-cost teletherapy options. Depending on where you live, you might find similar services through outpatient resources connected to your healthcare provider. In my area, Durham Region in the GTA, there are great resources like Distress Centre Durham and Durham Mental Health Services (DMHS), both of which offer teletherapy at no cost.

Community Support: Recovery Colleges vs. General Support Groups

While community support groups can be incredibly valuable for some, I’ve personally found that they’re not always the best fit for me. One of the challenges I’ve faced in general community support groups is the risk of becoming overwhelmed by hearing other people's stories. Sometimes, it’s easy to feel re-traumatized by the intense and emotional sharing that happens in these spaces.

That’s why I’ve turned to recovery colleges, where the focus is more on recovery education. Recovery colleges provide structured courses designed to empower people living with mental health challenges to take control of their journey through education. The shift from storytelling to learning has been a much better fit for me, and I’ve even had the opportunity to help build and facilitate these types of courses. My goal is to eventually share this with others by creating a supportive community focused on recovery education.

If you’re in Durham Region, consider reaching out to organizations like Durham Mental Health Services (DMHS), Ontario Shores Centre for Mental Health or CAMH for recovery-based education and support options. It’s been life-changing for me, and it might be for you too.

Education and Understanding: Finding the Right Resources

When it comes to managing Bipolar I disorder, understanding your condition is key. I always recommend connecting with a Peer Support Specialist through your outpatient services, which you can often access by referral from your psychiatrist. A Peer Support Specialist can help you navigate the sometimes overwhelming mental health care system and offer support from someone who has lived through similar experiences.

If you’re in the Durham Region like me, resources like CMHA Durham and Durham Mental Health Services (DMHS) can connect you with Peer Support Specialists to guide you on your journey.

In addition to personal support, I’ve found these books incredibly helpful for deepening my understanding of bipolar disorder:

• An Unquiet Mind: A Memoir of Moods and Madness by Kay Redfield Jamison, PhD

• Spiders, Vampires, and Jail Keys: Bipolar Disorder: A Story of Hope, Recovery, and Inspiration by Brooke O’Neill

• Fast Girl: A Life Spent Running from Madness by Suzy Favor Hamilton

These memoirs offer real, raw insights into living with Bipolar disorder and can serve as both educational tools and sources of inspiration.

Self-Care and Wellness Practices: Natural, Tech-Free Tools

In my personal experience, self-care and wellness practices are just as crucial as any other tool in managing Bipolar I disorder. While I’ve experimented with meditation apps like Muse and Insight Timer, I’ve found that technology can sometimes feel overwhelming. I really enjoyed using the Muse meditation headset, but after I broke mine, I couldn’t justify the high cost of replacing it. So, I stuck with Insight Timer, which offers over 3,000 meditations, YouTube integration, daily challenges, and courses. It’s a great low-tech option if you’re looking to incorporate mindfulness into your routine.

However, some of the best tools for me are tech-free. Aromatherapy has been a powerful tool in my self-care toolkit. For example, lavender essential oil helps me relax and sleep better, and it’s something I can easily incorporate into my day-to-day life.

I also find that hiking in nature has a profound effect on my mental health. There’s something about being surrounded by trees and fresh air that helps me reset. If I’m feeling especially off, I’ll take a long walk and listen to one of my favorite podcasts or some calming music on Amazon Music. Sometimes, just getting out of the house and moving can make all the difference.

Sleep and nutrition are also vital parts of managing Bipolar disorder. I’ve learned over time that without good sleep and a balanced diet, my mood tends to fluctuate more, making it harder to stay grounded. Ensuring that I get quality rest and eat well is one of the most important non-negotiables in my wellness routine.

Final Thought

Build Your Own Toolbox

In the end, managing Bipolar I disorder is all about building a toolbox that works for you. Whether you prefer digital solutions like medication apps, community-based support like recovery colleges, or natural approaches like aromatherapy and hiking, there are so many tools and resources available to help. While the journey can sometimes feel overwhelming, remember that you don’t have to go it alone. As I mentioned in How to Start Managing Bipolar Disorder: A Comprehensive Guide, reaching out for support is one of the best things you can do.