Bipolar Overwhelm: Why It Occurs (and Easy methods to Get Unstuck)

Overwhelm is likely one of the most disabling components 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 medicine facet impact. Taken collectively, these issues compose quite a lot of my on a regular basis expertise, and that results in quite a lot of overwhelm. Nonetheless, I’ve discovered there are methods 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 like, why it occurs, and my sensible toolbox for getting unstuck.

Why Bipolar Overwhelm Hits So Onerous

As I stated, there are numerous 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 may be so centered 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 stage 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 incapability to make selections because of despair, you’ll be able to turn into incapacitated, for instance.
3. Medicine negative effects: Whereas medicine is vital in treating bipolar dysfunction, it by no means comes without spending a dime. For instance, a typical facet impact is akathisia: an inner and exterior restlessness. This “itchy” feeling can overtake the whole lot else.

There are, in fact, many way of life components that may make anybody expertise overwhelm as properly. Excessive stress because of work, dwelling, 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 Seems Like in Actual Life

And whereas everybody can expertise overwhelm, that doesn’t imply it’s an innocuous scenario — particularly if it’s excessive. After I’m actually overwhelmed, I discover that the whole lot involves a grinding halt. I can’t accomplish something. I can’t make any selections. I can’t exit. I have a tendency to search out it intertwines with nervousness as I turn into increasingly conscious of how little I’m doing. And nervousness simply will increase overwhelm.

Being overwhelmed may appear like:

• Retreating from the world by staying in mattress with the covers pulled over your head
• Not returning telephone calls or texts
• Not opening mail or electronic mail, not listening to voicemail, and so forth.
• Being unable to start out a brand new process or decide up an uncompleted one
• Being unable to decide so simple as what to have for dinner
• Seeing an inventory of uncompleted chores rising in entrance of you, resulting in issues like an unwalked canine or an absence of unpolluted 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 secure and transferring, not beat myself up.

The 5-Minute Reset: Scale back Stress and Stimuli

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

1. Change the enter: dim lights / cut back noise / cool the room in the event you can
2. Decide 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 making an attempt 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 remainder for now. To assist with this, I would 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 might need lists for at the moment, 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 would attempt to get an extension on two of them to alleviate extra strain. Persons are often versatile in the event you simply talk.

I additionally work to take away extra stimuli. It’s very easy for shiny 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 assume. (Some individuals discover {that a} actually messy atmosphere can improve overwhelm, too. If that is you, attempt to straighten one nook or one room. This may be your secure area whilst you sort out the remainder.)

My Bipolar Overwhelm Toolbox (Tiny Steps That Work)

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

1. I chunk issues into components. a big process is understandably overwhelming. Nonetheless, once I break issues up into the tiniest potential components, every half appears extra doable.
2. I do just one tiny half at a time. Cooking an entire dinner might sound overwhelming, and this could preserve you from consuming the wholesome meals that your physique wants. To combat this, I would prep the kitchen for cooking at one level, get the substances prepared at one other level, prepare dinner something I can forward of time, after which prepare dinner the protein on the finish. Every of these steps alone is less complicated 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 vital to maneuver ahead. This actually does make them extra potential. Writing down every tiny half may be useful too, as seeing them in entrance of me makes me notice I can do them.
4. I plan for the duty. I would discover having a shower overwhelming. To make it appear extra doable, I break it into components after which do the components 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 help. Typically, 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 may also help, too.
7. I attain out to professionals. If my overwhelm is fixed or unworkable, it’s actually vital to attain out to my care workforce and focus on it with them. A therapist can offer you helpful instruments, and if a symptom or facet impact is inflicting the issue, a medicine 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 recurrently expertise overwhelm for a wide range 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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