Signs of hypo (mania)

For those who live with a diagnosis of “bipolar disorder”, or similar.
This is a summary intended for use alongside a discussion with me.

Many of us find it hard to identify our signs of “mania”.

Language: I recognise the medical language, hypomania (“partly manic”) and mania can feel judgemental. When I was a kid, I called this state being “hyper”. We can call it being energised, uplifted, excited.

Because we are complex, these signs do not automatically mean we are energised. These signs may also be involved in other experiences, e.g. anxiety, depression, trauma. Some people with ADHD or on the autism spectrum may experience some of these. This is why it’s good to get clarity with a counsellor.
No doubt you are reading this because you have been given a diagnosis of “bipolar disorder”, or similar. If so, be vigilant. As we’ve discussed, keeping a close eye on ourselves is the key way to avoid crashing. If you are +1 in your mood diary AND have less than 4 hours sleep for 3 days in a row, start mitigation immediately – see below. (Ask me about a mood diary, it’s easy.)

In no order:

(Physical/Environment)
Not sleeping/difficulty sleeping
Sunlight sensitive
Time of year (summer? season changes? anniversaries?)
Overheating
Shallow breathing
Eating less
Physical exhaustion

[constant adrenaline ==> for some this leads to anxiety, for us it leads to mania.
Some of us have both. Talk to me about anxiety.]

Fast heartbeat
Trusted friends comment
Random strangers comment

(Mental/Emotional/Behaviour)
Easily distracted
Racing Thoughts
Music in my mind is energetic
Negativity (interesting this happens in depression too)
Elation (perhaps swapping between them)
Grandiose plans
Overconfidence
Anger, grumpiness
Blaming others
Irritation (little things)
Agitation
Speaking faster than usual, interrupting
Jumping from topic to topic
Mental/emotional exhaustion
Jumping from activity to activity
Lack of concentration
Stressful events, e.g. grief, deadlines
Swearing more
Acting out sexually (excessive masturbation, flings)
Poor decisions (often seen on reflection later)
Sudden (rash) changes
Spending money you don’t have
Adding debt (banks or friends)
Getting more interested in spirituality/ or atheism (meaning of life)
Developing exciting new projects
Add your own signs. This is not an exhaustive list.
I encourage you to customise these lists for yourself.

Don’t beat yourself up! These do not mean you are a bad person.
By checking this list you are keeping yourself safe, and that is worthwhile.

Mitigation:
If you spot more than four of the above go immediately to the tools we’ve discussed to calm yourself.
The key is to RELAX your body and mind. Do as many as you can. Make this your new exciting project instead of energising ones.

(Some tools)
Daily mood diary (Ask me about a mood diary, it’s easy.)
Sleep medication
Relaxation
Somatic (body) therapy – 4X4 breathing
Meditation (if thoughts become more energised, stop)
Slow chill music
Journal feelings
Use your anger tools (Chat to me for more on anger/irritation.)
Cut out alcohol/recreational drugs
Limit/cut out coffee
Sunglasses outside, close curtains on sunny day
Avoid news, stimulating online content
Proper medication
Read physical books not your phone/laptop
Reduce socialising, rest
Cancel big plans
Reduce stress at work / ask for time off
Add your own ideas

It is possible to calm ourselves/self control.