Bipolar Overwhelm: Why It Occurs (and Tips on how to Get Unstuck)

Overwhelm is among the most disabling elements of bipolar for me — not as a result of I’m “unhealthy at coping,” however as a result of my mind hits overload quick. Bipolar overwhelm can come from my temper state, a bipolar symptom, or perhaps a remedy aspect impact. Taken collectively, these issues compose lots of my on a regular basis expertise, and that results in lots of overwhelm. Nonetheless, I’ve discovered there are strategies for preventing again in opposition to bipolar overwhelm. In the event you’ve ever frozen — can’t determine, can’t begin, can’t even start — that is for you. Right here’s what bipolar overwhelm appears to be like like, why it occurs, and my sensible toolbox for getting unstuck.

Why Bipolar Overwhelm Hits So Laborious

As I stated, there are a lot of sources of overload in bipolar dysfunction.

1. Bipolar moods: Whether or not you’re depressed, hypomanic, manic, or combined, that emotional state can overwhelm each different factor in your life. In all instances, your mind will be so targeted in your temper that there’s room for little else. The entire motive bipolar dysfunction is a psychological sickness is that we expertise issues to a degree 11 on the common.
2. Bipolar signs: Not solely can a full-blown temper take over your mind, however generally even a single symptom can do it. In the event you’re experiencing an lack of ability to make selections resulting from despair, you possibly can turn into incapacitated, for instance.
3. Medicine negative effects: Whereas remedy is crucial in treating bipolar dysfunction, it by no means comes without spending a dime. For instance, a typical aspect impact is akathisia: an inside and exterior restlessness. This “itchy” feeling can overtake every part else.

There are, after all, many life-style components that may make anybody expertise overwhelm as nicely. Excessive stress resulting from work, residence, or social life may trigger it, grief is one other supply, or main adjustments are examples of issues that may make anybody really feel maxed out.

What Overwhelm Appears to be like Like in Actual Life

And whereas everybody can expertise overwhelm, that doesn’t imply it’s an innocuous state of affairs — particularly if it’s excessive. Once I’m actually overwhelmed, I discover that every part involves a grinding halt. I can’t accomplish something. I can’t make any selections. I can’t exit. I have a tendency to seek out it intertwines with nervousness as I turn into an increasing number of conscious of how little I’m doing. And nervousness simply will increase overwhelm.

Being overwhelmed may seem like:

• Retreating from the world by staying in mattress with the covers pulled over your head
• Not returning cellphone calls or texts
• Not opening mail or e-mail, not listening to voicemail, and many others.
• Being unable to begin a brand new process or decide up an uncompleted one
• Being unable to decide so simple as what to have for dinner
• Seeing a listing of uncompleted chores rising in entrance of you, resulting in issues like an unwalked canine or a scarcity of fresh underwear

It looks like being a deer within the headlights. My mind freezes right into a ineffective block of ice. Ideas aren’t getting by way of.

Moreover, once I’m overwhelmed, my mind tries to persuade me I’m failing. I’m not. I’m overloaded.
The aim isn’t to “energy by way of.” The aim is to cut back enter, decide one precedence, and take the smallest step that retains me protected and shifting, not beat myself up.

The 5-Minute Reset: Scale back Stress and Stimuli

Begin right here if you’re overwhelmed (60-120 seconds):

1. Change the enter: dim lights / scale back noise / cool the room in case you can
2. Choose one goal: “What’s the smallest factor that helps future-me?”
3. Do one micro-step: set a timer for 2 minutes and cease when it ends

One of many first issues I do when attempting to soften my mind of ice is to take away as many stresses as potential and to lower exterior stimuli. For instance, if I’ve three (or 30) duties to do, I prioritize them. I solely concentrate on these of excessive precedence and give myself permission to disregard the remaining for now. To assist with this, I’d make a number of to-do lists, every with a distinct precedence, so I don’t even have to have a look at the gadgets on which I’m not focusing. For instance, I may need lists for right now, this week, and this month. I can shuffle issues round as wanted.

A part of that is additionally actively getting extensions the place I can. For instance, if three issues are due on the finish of the month, I’d attempt to get an extension on two of them to alleviate extra stress. Persons are often versatile in case you simply talk.

I additionally work to take away extra stimuli. It’s very easy for brilliant lights and loud sounds so as to add to bipolar overwhelm. If I can get myself in a quiet, cool, darkish location, it looks like there’s extra room to suppose. (Some individuals discover {that a} actually messy surroundings can enhance overwhelm, too. If that is you, attempt to straighten one nook or one room. This may be your protected area when you sort out the remaining.)

My Bipolar Overwhelm Toolbox (Tiny Steps That Work)

As soon as I’ve accomplished the above, I can begin utilizing particular strategies to nudge my overwhelmed bipolar mind.

1. I chunk issues into elements. Taking a look at a big process is understandably overwhelming. Nonetheless, once I break issues up into the tiniest potential elements, every half appears extra doable.
2. I do just one tiny half at a time. Cooking an entire dinner may appear overwhelming, and this could hold you from consuming the wholesome meals that your physique wants. To battle this, I’d prep the kitchen for cooking at one level, get the components prepared at one other level, cook dinner something I can forward of time, after which cook dinner the protein on the finish. Every of these steps alone is simpler than all of them collectively (plus I can relaxation in between if I must).
3. I think about succeeding. I can image myself taking the step essential to maneuver ahead. This actually does make them extra potential. Writing down every tiny half will be useful too, as seeing them in entrance of me makes me notice I can do them.
4. I plan for the duty. I’d discover having a shower overwhelming. To make it appear extra doable, I break it into elements after which do the elements I can forward of time. I get my bathmat on the ground, put together my towel, and get post-shower garments collectively forward of time.
5. I construct on success. As soon as I’ve accomplished a process, regardless of how small, I congratulate myself for the win, and use that as motivation to proceed (or relaxation as wanted).
6. I get assist. Generally, having one other individual round is sufficient to nudge my mind from the amber. Sure, the individual may be capable of assist me full a process, which is nice, however simply their presence could make small issues simpler. Discussing a process or the reason for my overwhelm might help, too.
7. I attain out to professionals. If my overwhelm is fixed or unworkable, it’s actually essential to attain out to my care group and focus on it with them. A therapist can give you helpful instruments, and if a symptom or aspect impact is inflicting the issue, a remedy change could also be wanted.

You Can Overcome Overwhelm

If all you are able to do is one tiny step, do one tiny step. That counts.

Whereas I commonly expertise overwhelm for quite a lot of causes, I do discover I can sort out it utilizing the above strategies.

When overwhelm hits, do you are likely to freeze, keep away from, or spiral? And what’s one tiny factor that helps?

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