Although manic or hypomanic episodes can’t always be prevented, there are ways to lower your odds of having one, including in the summertime. Experts recommend that you stick to these strategies to reduce your risk of mania during the summer.
1. Set a Predictable Summer Routine — and Stick to It
Summertime can pose unique challenges in terms of keeping a consistent routine, due to vacations and changes in school or work schedules, says Lowe-Simmons, and these challenges can impact mood and emotional stability.
“Probably the most important thing is to continue to maintain a schedule; get a regular amount of sleep; stay on medications; and engage in therapy,” says Howard R. Weeks, MD, chief medical officer for Behavioral Health Solutions in Henderson, Nevada.
Some tips to help you maintain a regular summertime routine, according to Lowe-Simmons:
- Make sure any summer activities you plan align with your usual routine. Try your best to prioritize your routine, and plan any other events around your routine to avoid interruptions to it.
- Nice weather gets people outside more often. If you find yourself with more opportunities to socialize and enjoy the great outdoors, do what brings you joy. But do make sure your days and weeks aren’t too packed with activities, so that you don’t feel overstimulated. Set reminders on your phone for the most crucial parts of your routine, including mealtimes, sleep and wake times, and exercise.
2. Stay on Track With Sleep
- Try to go to bed and wake up at the same time each day. If possible, stick to this even if you’re on a summer trip.
- Turn off the TV and put your phone down. Exposure to light in the two hours before bed can disturb your sleep, so get into the habit of shutting down screen time, to give yourself the best chance at a night of deep, restful sleep.
- Make sure your room is completely dark at bedtime. Aside from electronic sources of light, the longer hours of daylight in the summer can make it harder for you to fall asleep. Items like blackout curtains and eye masks can help.
- Keep your room quiet. Noise can make it difficult for you to get restful sleep. If loud, late-night summer events in your area like fireworks shows or parties are keeping you up at night, consider using a fan or a noise machine to drown out the noise.
- Turn down the thermostat (or set up a fan). This is especially important during the dog days of summer. When you sleep, your core body temperature drops. Keeping your bedroom cool can aid your body’s natural response to sleep.
3. Keep Taking Your Medications, Even When You Feel Well
“Medication is one of the most effective strategies for [preventing] mania during the summertime,” says Lowe-Simmons. “Meet with your prescribing physician or psychiatrist prior to the summer season to be proactive and ensure that you are on the right medication regimen.”
4. Don’t Miss Your Therapy Sessions
Psychotherapy is a key part of treatment year-round for people with bipolar disorder, but it can be especially helpful leading up to summertime. That’s because it can help you learn to identify and manage triggers for manic episodes, such as the changing seasons, says Lowe-Simmons.
But changes in schedules can make it difficult to see your therapist regularly, due to the increase in summertime activities and fluctuations in work and school schedules. Lowe-Simmons suggests these tips for maintaining your therapy appointments during the busy summer season:
- Be flexible with appointment times. If changes to work or school schedules interfere with your usual appointment times, talk to your therapist about shifting your appointments to another time of day.
- Let your therapist know early if you’ll be away on vacation. If you know that you have an upcoming vacation, for instance, that will interfere with your therapy schedule, call your therapist as soon as you can to adjust your appointment times. This way, your therapist is more likely to have room in their schedule to accommodate your time away.
- Plan ahead if your therapist will be away. Even if your therapist takes time off, you still need to attend therapy with whoever fills in for them in the meantime, if they have someone lined up to do so. If you won’t be able to contact your therapist once they’re away, ask them to connect you with someone to call in case of emergency before they leave, if they haven’t done so already.
- Consider virtual therapy. If you’re unable to reschedule an in-person appointment, ask your therapist if you can meet with them virtually instead. This may allow you to attend your therapy sessions from wherever you are, even if you’re already on vacation, though many states require that the client be physically present in the state where the therapist is licensed.
5. Have a Plan to Keep Stress in Check
Summertime can bring about stressors you might not feel at other times of the year, including an increased commitment to activities that could disrupt your usual routine, such as vacations, school being out for the summer, or changes in work schedules, says Lowe-Simmons.
Also, try blocking out small breaks for yourself throughout the day that allow you to step back from daily life stresses. “Be mindful and create moments throughout your day to just be, moments when you are not busy doing anything,” says Lowe-Simmons.
6. Avoid Drugs and Alcohol
Spending your time with people who understand why you need to avoid drugs and alcohol and who can support you in that decision can be extremely helpful in successfully doing so.
Lowe-Simmons suggests being open and honest with those in your support system. You don’t have to avoid summer activities, but you should be aware of your individual needs, and talk with your support system to ensure that you have what you need to manage your health.
