9. Attract a Car Positive Affirmations

— Present Tense Affirmations —

I am attracting a new car

I am using the law of attraction to manifest my dream car

I believe deeply that I have the power to attract a new car

My dream car is already mine

My mind is totally focused on attracting a new car

There is a deep connection between my dream car and I

I am full of positive thoughts about owning a new car

My subconscious mind believes deeply that I will attract a new car

I deserve to own my dream car

I can feel a deep connection to my future car

— Future Tense Affirmations —

I will attract my dream car

I will be driving my new car soon

I am starting to think positively about manifesting a new car

My power to attract a new car is growing stronger each day

I am transforming into someone who is totally focused on attracting a new car

My belief in the law of attraction is growing stronger

I am starting to feel that one way or another I will own my dream car

I am beginning to sense that I will own a new car soon

I am finding it easier to believe in the law of attraction

My mind is beginning to align with the reality of owning a new car

— Natural Affirmations —

Attracting my dream car is easy

I can easily visualize myself driving my new car

Manifesting a new car is just something I will just do

I find it easy to think positively about the prospect of owning my dream car

I am just meant to own the car of my dreams

I deserve to have a new car

I find it easy to think positively and manifest my desires

Believing I will get a new car comes naturally to me

Owning a fancy sports car is just a normal part of my life

I am naturally manifesting my dream car into existence

8. Attract Your Soul Mate Positive Affirmations

— Present Tense Affirmations —

I am attracting my soul mate

I believe deeply that I will attract my soul mate

My soul mate is strongly attracted to me

My mind is totally focused on attracting my soul mate

I am already connected deeply to my soul mate

I always radiate a loving and inviting energy

Others are drawn to me because of my positive energy

I deserve to find my soul mate

My soul mate and I are destined to be together

There is an unbreakable bond between my soul mate and I

— Future Tense Affirmations —

My soul mate and I will be together

I will find my soul mate and we will live happily ever after

I am attracting my soul mate more with each day

I will attract my soul mate

A positive loving energy is growing between myself and my soul mate

I am beginning to feel deeply that I will meet my soul mate soon

Each day the energy between my soul mate and I grows stronger

I believe more each day that I will find my perfect partner

My soul mate is beginning to sense our connection

I will know my soul mate the instant we meet

— Natural Affirmations —

I believe in my ability to attract my soul mate

I find it easy to give off positive and loving energy to others

I can sense deeply that there is 1 special person I am meant to be with

Being warm, loving, and loveable is just a natural part of who I am

Others see me as someone they’d like to get to know more

There is a magical connection between my soul mate and I

My Soul mate and I are being drawn together

My soul mate and I are just meant to be together

When I meet my soul mate, I’ll just naturally know

I effortlessly radiate positive and loving energy

7. Attract Romance Positive Affirmations

— Present Tense Affirmations —

I am attracting romance

The law of attraction is attracting romance into my life

My mind is perfectly attuned to attracting a romantic relationship

I radiate a loving energy that will draw romantic passion into my life

My thoughts are effortlessly concentrated on attracting romance

I am attracting a romantic relationship

Others see me as someone who is passionate and exciting

I am full of romantic energy

I am visualizing what it will feel like to have the romance of my dreams

I am ready for romance

— Future Tense Affirmations —

I will attract romance

I am beginning to attract romance into my life

I will use the law of attraction to produce a powerfully romantic experience

I can feel what it will be like to have a passionate romance

I have a deep yearning to feel passion and romance

I just naturally give off a romantic energy that others are drawn to

I truly believe that I will attract romance into my life

6. Attract Opportunities Positive Affirmations

— Present Tense Affirmations —

I attract opportunities

I am completely tuned-in to the opportunities that surround me

I always take advantage of a new opportunity

My mind is focused on manifesting positive opportunities

Opportunity is here right now

I am an opportunity magnet

I am always surrounded by fresh opportunities

I attract exciting opportunities wherever I go

I am thankful for every opportunity that comes my way

I constantly attract new opportunities into my life

— Future Tense Affirmations —

I will manifest new and exciting opportunities

I am noticing an expansion in my awareness of opportunities

Each day I grow in my ability to attract opportunities

New opportunities are coming my way

I will seize every opportunity that comes my way

I will always recognize a new opportunity

I am beginning to see more and more opportunities

My belief in my ability to manifest opportunity is becoming stronger

I am starting to see massive opportunities all around me

I am transforming into someone who effortlessly attracts positive opportunities

— Natural Affirmations —

I am naturally tuned-in to all the opportunities of life

I naturally attract opportunities

Opportunities just always seem to come my way

Being aware of every available opportunity is just a normal part of my life

I find it easy to manifest a fresh opportunity whenever I want

Opportunity is just around the corner

I easily notice that opportunity exists all around me

Each day presents completely new and exciting opportunities

Positive opportunities seem to be naturally attracted to me

Acting on positive opportunities without hesitation comes naturally to me

6. Attract Opportunities Positive Affirmations

— Present Tense Affirmations —

I attract opportunities

I am completely tuned-in to the opportunities that surround me

I always take advantage of a new opportunity

My mind is focused on manifesting positive opportunities

Opportunity is here right now

I am an opportunity magnet

I am always surrounded by fresh opportunities

I attract exciting opportunities wherever I go

I am thankful for every opportunity that comes my way

I constantly attract new opportunities into my life

— Future Tense Affirmations —

I will manifest new and exciting opportunities

I am noticing an expansion in my awareness of opportunities

Each day I grow in my ability to attract opportunities

New opportunities are coming my way

I will seize every opportunity that comes my way

I will always recognize a new opportunity

I am beginning to see more and more opportunities

My belief in my ability to manifest opportunity is becoming stronger

I am starting to see massive opportunities all around me

I am transforming into someone who effortlessly attracts positive opportunities

— Natural Affirmations —

I am naturally tuned-in to all the opportunities of life

I naturally attract opportunities

Opportunities just always seem to come my way

Being aware of every available opportunity is just a normal part of my life

I find it easy to manifest a fresh opportunity whenever I want

Opportunity is just around the corner

I easily notice that opportunity exists all around me

Each day presents completely new and exciting opportunities

Positive opportunities seem to be naturally attracted to me

Acting on positive opportunities without hesitation comes naturally to me

Helping Someone with Bipolar Disorder

Dealing with a loved one’s bipolar disorder isn’t easy. This guide will help you navigate the challenges and support your friend or family member.

How can you help someone with bipolar disorder?

Dealing with the ups and downs of bipolar disorder can be difficult—and not just for the person with the illness. The moods and behaviors of a person with bipolar disorder affect everyone around—especially family members and close friends. It can put a strain on your relationship and disrupt all aspects of family life.

During a manic episode, you may have to cope with reckless antics, outrageous demands, explosive outbursts, and irresponsible decisions. And once the whirlwind of mania has passed, it often falls on you to deal with the consequences. During episodes of depression, you may have to pick up the slack for a loved one who doesn’t have the energy to meet responsibilities at home or work.

The good news is that most people with bipolar disorder can stabilize their moods with proper treatment, medication, and support. Your patience, love, and understanding can play a significant part in your loved one’s treatment and recovery. Often, just having someone to talk to can make all the difference to their outlook and motivation.

But caring for a person with bipolar disorder can also take a toll if you neglect your own needs, so it’s important to find a balance between supporting your loved one and taking care of yourself.

Other ways to help someone with bipolar disorder

You can also support your loved one by:

Learning about bipolar disorder. Learn everything you can about the symptoms and treatment options. The more you know about bipolar disorder, the better equipped you’ll be to help your loved one and keep things in perspective.

Encouraging the person to get help. The sooner bipolar disorder is treated, the better the prognosis, so urge your loved one to seek professional help right away. Don’t wait to see if they will get better without treatment.

Being understanding. Let your friend or family member know that you’re there if they need a sympathetic ear, encouragement, or assistance with treatment. People with bipolar disorder are often reluctant to seek help because they don’t want to feel like a burden to others, so remind the person that you care and that you’ll do whatever you can to help.

Showing patience. Getting better takes time, even when a person is committed to treatment. Don’t expect a quick recovery or a permanent cure. Be patient with the pace of recovery and prepare for setbacks and challenges. Managing bipolar disorder is a lifelong process.

The importance of support in bipolar disorder recovery

People with bipolar disorder do better when they have support from family members and friends. They tend to recover more quickly, experience fewer manic and depressive episodes, and have milder symptoms.

Bipolar disorder and the family

Living with a person who has bipolar disorder can cause stress and tension in the home. On top of the challenge of dealing with your loved one’s symptoms and their consequences, family members often struggle with feelings of guilt, fear, anger, and helplessness. Ultimately, the strain can cause serious relationship problems. But there are better ways to cope.

The first step to successfully dealing with bipolar disorder is for families to learn to accept the illness and its difficulties. When you’re feeling frustrated or guilty, remember that bipolar disorder isn’t anyone’s fault.Accepting bipolar disorder involves acknowledging that things may never again be “normal.”

Treatment can make a huge difference for your loved one, but it may not take care of all symptoms or impairments. To avoid disappointment and resentments, it’s important to have realistic expectations. Expecting too much of your family member can be a recipe for failure. On the other hand, expecting too little can also hinder their recovery, so try to find a balance between encouraging independence and providing support.

Tips for coping with bipolar disorder in the family

Accept your loved one’s limits. Your loved one with bipolar disorder can’t control their moods. They can’t just snap out of a depression or get a hold of themselves during a manic episode. Neither depression nor mania can be overcome through self-control, willpower, or reasoning. So telling your loved one to “Stop acting crazy” or to “Look on the bright side” won’t help.

Accept your own limits. You can’t rescue your loved one with bipolar disorder, nor can you force them to take responsibility for getting better. You can offer support, but ultimately, recovery is in the hands of the person with the illness.

Reduce stress. Stress makes bipolar disorder worse, so try to find ways to reduce stress in your loved one’s life. Ask how you can help and volunteer to take over some of the person’s responsibilities if needed. Establishing and enforcing a daily routine—with regular times for getting up, having meals, and going to bed—can also reduce family stress.

Communicate openly. Open and honest communication is essential to coping with bipolar disorder in the family. Share your concerns in a loving way, ask your loved one how they’re feeling, and make an effort to truly listen—even if you disagree with your loved one or don’t relate to what’s being said.

Supporting a person with bipolar disorder

What you can say that helps:

• “You’re not alone in this. I’m here for you.”
• “I understand that it’s your illness that causes these thoughts and feelings.”
• “You may not believe it now, but the way you’re feeling can and will change.”
• “I may not be able to understand exactly how you feel, but I care about you and want to help and support you.”
• “You are important to me. Your life is important to me.”

Convincing a person with bipolar disorder to see a doctor

Aside from offering emotional support, the best way to help your loved one with bipolar disorder is by encouraging and supporting treatment. Often, that can be more of a challenge than it sounds. Since people with bipolar disorder tend to lack insight into their condition, it’s not always easy to get them to a doctor. When your loved one is manic, they feel great and don’t realize there’s a problem. When your loved one is depressed, they may recognize something’s wrong, but often lack the energy to seek help.

If your loved one won’t acknowledge the possibility of bipolar disorder, don’t argue about it. The idea may be frightening to them, so be sensitive. Suggest a routine medical checkup instead, or a doctor’s visit for a specific symptom, such as insomnia, irritability, or fatigue—then privately call ahead to tell the doctor of your concerns about bipolar disorder.

Things you can say that might help:

• “Bipolar disorder is a real illness, like diabetes. It requires medical treatment.”
• “You’re not to blame for bipolar disorder. You didn’t cause it. It’s not your fault.”
• “You can feel better. There are many treatments that can help.”
• “When bipolar disorder isn’t treated, it usually gets worse.”

Supporting a loved one during bipolar disorder treatment

Once your friend or family member agrees to see a doctor, you can help by being a partner in treatment. Your support can make a big difference in their treatment success, so offer to be involved in any way your loved one wants or needs.

Things you can do to support a loved one’s bipolar disorder treatment:

• Find qualified doctors and therapists.
• Set up appointments and go along.
• Offer your insights to the doctor.
• Monitor your loved one’s moods.

• Learn about their medications.
• Track treatment progress.
• Watch for signs of relapse.
• Alert the doctor to problems.

Encourage your loved one to take bipolar disorder medication

Medication is the cornerstone of treatment for bipolar disorder, and most people need it to regulate their moods and avoid relapse. Despite the need for medication, many people with bipolar disorder stop taking it. Some quit because they’re feeling better, others because of side effects, and yet others because they enjoy the symptoms of mania. People who don’t think they have a problem are particularly likely to stop taking medication.

You can help your loved one stay on track by emphasizing the importance of medication and making sure they take all prescriptions as directed. Also encourage your loved one to speak to their doctor about any bothersome side effects.

Side effects can be very unpleasant if the dose of the medication is too low or too high, but a change in medication or dosage may solve the problem. Remind your loved one that abruptly stopping medication is dangerous.

Watch for warning signs of bipolar disorder relapse

Even if your loved one with bipolar disorder is committed to treatment, there may be times when their symptoms get worse. Take action right away if you notice any troubling symptoms or mood changes. Point out the emerging bipolar symptoms to your loved one and alert the doctor. With swift intervention, you may be able to prevent an episode of mania or depression from developing fully.

Mania warning signs and symptoms:

• Sleeping less
• Elevated mood
• Restlessness

• Speaking rapidly
• Increase in activity level
• Irritability or aggression

Depression warning signs and symptoms:

• Fatigue and lethargy
• Sleeping more
• Trouble concentrating

• Loss of interest in activities
• Withdrawing from others
• Change in appetite

Coping with mania and depression: Tips for family and friends

If it’s not possible to prevent your loved one relapsing, there are things you can do to cope during a manic or depressive episode.

Don’t take bipolar symptoms personally.When in the midst of a bipolar episode, people often say or do things that are hurtful or embarrassing. When manic, your loved one may be reckless, cruel, critical, and aggressive. When depressed, they may be rejecting, irritable, hostile, and moody. It’s hard not to take such behaviors personally, but try to remember that they’re symptoms of your loved one’s mental illness, not the result of selfishness or immaturity.

Be prepared for destructive behaviors.When manic or depressed, people with bipolar disorder may behave in destructive or irresponsible ways. Planning ahead for how to handle such behavior can help. When your loved one is well, negotiate a treatment contract that gives you advance approval for protecting them when symptoms flare up. Agree on specific steps you’ll take, such as removing credit cards or car keys, going together to the doctor, or taking charge of household finances.

Know what to do in a crisis. It’s important to plan ahead for times of crisis so you can act quickly and effectively when it occurs. Having a crisis plan can help. Make sure to include a list of emergency contact information for doctors, therapists, and other friends or family members who will help. Also include the address and phone number of the hospital where you’ll take your loved one if necessary.

Call 911 (or your country’s emergency services number) in an emergency. If your loved one with bipolar disorder is suicidal or violent, don’t try to handle the situation alone. If you’re worried that your loved one may hurt you, get to safety and then call the police. If your loved one is suicidal, don’t leave them alone. Call for an ambulance and stay with your loved one until it arrives.

Supporting someone who is manic

• Spend time with your loved one. People who are manic often feel isolated from other people. Spending even short periods of time with them helps. If your loved one has a lot of energy, walk together. This allows your loved one to keep on the move but still share your company.
• Answer questions honestly.However, do not argue or debate with someone during a manic episode. Try to avoid intense conversation.
• Don’t take any comments personally. During manic episodes, your loved one may say or do things that are out of character, including focusing on negative aspects of others. Try to avoid arguments.
• Prepare easy-to-eat meals and drinks. It’s often difficult for someone who is manic to sit down to a meal, so try offering them sandwiches, apples, cheese crackers, and juices, for example.
• Avoid subjecting your loved one to a lot of activity and stimulation. It’s better to keep surroundings as quiet as possible.
• Allow your loved one to sleep whenever possible. During periods of high energy, sleeping is difficult but short naps taken throughout the day can help. Sometimes a person who is manic may feel rested after only a few hours of sleep.

Taking care of yourself when a loved one has bipolar disorder

It’s easy to neglect your own needs when you’re supporting someone with a mental illness. But if you don’t take care of yourself, you run the risk of burnout—and that won’t help you or your loved one. When you take care of yourself both emotionally and physically, you’ll be able to better cope with the stress of caring for someone with bipolar disorder and have the energy you need to support your loved one’s recovery.

Focus on your own life. Supporting your loved one may involve some life adjustments, but make sure you don’t lose sight of your own goals and priorities. Don’t give up friendships, plans, or activities that bring you joy.

Seek support. Dealing with a loved one’s mental illness can be painful and isolating. Make sure you’re getting the emotional support you need to cope. Talk to someone you trust about what you’re going through. It can also help to get your own therapy or join a support group.

Set boundaries. Be realistic about the amount of care you’re able to provide without feeling overwhelmed and resentful. Set limits on what you’re willing and able to do, and stick to them. Letting bipolar disorder take over your life isn’t healthy for you or your loved one.

Manage stress. Stress takes a toll on the body and mind, so find ways to keep it in check. Make sure you’re eating right and getting enough sleep and exercise. You can also keep stress under control by practicing relaxation techniques such as meditation.

Ask for help. If your friend or family member needs more assistance than you can give, ask for help from others. Turn to other relatives or close friends, or contact a bipolar disorder support organization.

Authors: Jeanne Segal, Ph.D. and Melinda Smith, M.A.

Living with Bipolar Disorder

These self-help tips can help you manage bipolar disorder, cope with symptoms, and prevent relapse.

How to cope with bipolar disorder

No matter how down or out of control you feel, it’s important to remember that you’re not powerless when it comes to bipolar disorder. Beyond the treatment you get from your doctor or therapist, there are many things you can do for yourself to reduce your symptoms and stay on track.

Living well with bipolar disorder requires certain adjustments. Like diabetics who take insulin or recovering alcoholics who avoid drinking, if you have bipolar disorder, it’s important to make healthy choices for yourself. Making these healthy choices will help you keep your symptoms under control, minimize mood episodes, and take control of your life.

Managing bipolar disorder starts with proper treatment, including medication and therapy. But there is so much more you can do to help yourself on a day-to-day basis. These tips can help you influence the course of your illness, enabling you to take greater control over your symptoms, to stay well longer, and to quickly rebound from any mood episode or relapse.

Living with bipolar disorder tip 1: Get involved in your treatment

Be a full and active participant in your own treatment. Learn everything you can about bipolar disorder. Become an expert on the illness. Study up on the symptoms, so you can recognize them in yourself, and research all your available treatment options. The more informed you are, the better prepared you’ll be to deal with symptoms and make good choices for yourself.

Using what you’ve learned about bipolar disorder, collaborate with your doctor or therapist in the treatment planning process. Don’t be afraid to voice your opinions or questions. The most beneficial relationships between patient and healthcare provider work as a partnership. You may find it helpful to draw up a treatment contract outlining the goals you and your provider have agreed upon.

Improve your treatment by:

Being patient. Don’t expect an immediate and total cure. Have patience with the treatment process. It can take time to find the right program that works for you.

Communicating with your treatment provider. Your treatment program will change over time, so keep in close contact with your doctor or therapist. Talk to your provider if your condition or needs change and be honest about your symptoms and any medication side effects.

Taking your medication as instructed. If you’re taking medication, follow all instructions and take it faithfully. Don’t skip or change your dose without first talking with your doctor.

Getting therapy. While medication may be able to manage some of the symptoms of bipolar disorder, therapy teaches you skills you can use in all areas of your life. Therapy can helpyou learn how to deal with your disorder, cope with problems, regulate your mood, change the way you think, and improve your relationships.

Tip 2: Monitor your symptoms and moods

In order to stay well, it’s important to be closely attuned to the way you feel. By the time obvious symptoms of mania or depression appear, it is often too late to intercept the mood swing, so keep a close watch for subtle changes in your mood, sleeping patterns, energy level, and thoughts. If you catch the problem early and act swiftly, you may be able to prevent a minor mood change from turning into a full-blown episode of mania or depression.

Know your triggers and early warning signs

It’s important to recognize the warning signs of an oncoming manic or depressive episode. Make a list of early symptoms that preceded your previous mood episodes. Also try to identify the triggers, or outside influences, that have led to mania or depression in the past. Common triggers include:

• stress
• financial difficulties
• arguments with your loved ones

• problems at school or work
• seasonal changes
• lack of sleep

Common red flags for relapseWarning signs of depression

• You’ve stopped cooking your own meals.
• You’ve stopped mixing with friends.
• People bother you.
• You crave sugary food such as chocolate.
• You’re getting frequent headaches.
• You don’t care about others.
• You need more sleep and take naps during the day.

Warning signs of mania or hypomania

• You can’t concentrate.
• You find myself reading lots of books at once.
• You’re talking faster than normal.
• You feel irritable.
• You’re hungry all the time.
• Friends have commented on your irritable mood.
• You have more energy than usual so need to be moving.

Knowing your early warning signs and triggers won’t do you much good if you aren’t keeping close tabs on how you’re feeling. By checking in with yourself through regular mood monitoring, you can be sure that red flags don’t get lost in the shuffle of your busy, daily life.

Keeping a mood chart is one way to monitor your symptoms and moods. A mood chart is a daily log of your emotional state and other symptoms you’re having. It can also include information such as how many hours of sleepyou’re getting, your weight, medications you’re taking, and any alcohol or drug use. You can use your mood chart to spot patterns and indicators of trouble ahead.

Develop a wellness toolbox

If you spot any warning signs of mania or depression, it’s important to act swiftly. In such times, it’s helpful to have a wellness toolbox to draw from. A wellness toolbox consists of coping skills and activities you can do to maintain a stable mood or to get better when you’re feeling “off.”

The coping techniques that work best will be unique to your situation, symptoms, and preferences. It takes experimentation and time to find a winning strategy. However, many people with bipolar disorder have found the following tools to be helpful in reducing symptoms and maintaining wellness:

• Talk to a supportive person.
• Get a full eight hours of sleep.
• Cut back on your activities.
• Attend a support group.
• Call your doctor or therapist.
• Do something fun or creative, or write in your journal.

• Take time for yourself to relax and unwind.
• Increase your exposure to light.
• Exercise.
• Ask for extra help from loved ones.
• Cut back on sugar, alcohol, and caffeine.
• Increase or decrease the stimulation in your environment.

Create an emergency action plan

Despite your best efforts, there may be times when you experience a relapse into full-blown mania or severe depression. In crisis situations where your safety is at stake, your loved ones or doctor may have to take charge of your care. Such times can leave you feeling helpless and out of control, but having a crisis plan in place allows you to maintain some degree of responsibility for your own treatment.

A plan of action typically includes:

A list of emergency contacts for your doctor, therapist, and close family members.

A list of all medications you are taking, including dosage information.

Symptoms that indicate you need others to take responsibility for your care, and information about any other health problems you have.

Treatment preferences such as who you want to care for you, what treatments and medications do and do not work, and who is authorized to make decisions on your behalf.

Tip 3: Reach out for face-to-face connection

Having a strong support system is essential to staying happy and healthy. Often, simply having someone to talk to face-to-face can be an enormous help in relieving bipolar depression and boosting your outlook and motivation. The people you turn to don’t have to be able to “fix” you; they just have to be good listeners. The more people that you can turn to who will be available and good listeners, the more likely you are to manage your moods.

Don’t isolate! Support for bipolar disorder starts close to home. It’s important to have people you can count on to help you through rough times. Isolation and loneliness can cause depression, so regular contact with supportive friends and family members is therapeutic in itself. Reaching out to others is not a sign of weakness and it won’t make you a burden. Support for bipolar disorder starts close to home. Your loved ones care about you and want to help. In order to manage bipolar disorder, it’s essential that you have people you can count on to help you through rough times.

Join a bipolar disorder support group. Spending time with people who know what you’re going through and can honestly say they’ve “been there” can be very therapeutic. You can also benefit from the shared experiences and advice of the group members.

Build new relationships. Isolation and loneliness make bipolar disorder worse. If you don’t have a support network you can count on, take steps to develop new relationships. Try taking a class, joining a church or a civic group, volunteering, or attending events in your community.

10 tips for reaching out and building relationships

1. Talk to one person about your feelings.
2. Help someone else by volunteering.
3. Have lunch or coffee with a friend.
4. Ask a loved one to check in with you regularly.
5. Accompany someone to the movies, a concert, or a small get-together.
6. Call or email an old friend.
7. Go for a walk with a workout buddy.
8. Schedule a weekly dinner date.
9. Meet new people by taking a class or joining a club.
10. Confide in a counselor, therapist, or clergy member.

Tip 4: Develop an active daily routine

Your lifestyle choices, including your sleeping, eating, and exercise patterns, have a significant impact on your moods. There are many things you can do in your daily life to get your symptoms under control and to keep depression and mania at bay.

Build structure into your life. Developing and sticking to a daily schedule can help stabilize the mood swings of bipolar disorder. Include set times for sleeping, eating, socializing, exercising, working, and relaxing. Try to maintain a regular pattern of activity even through emotional ups and downs.

Exercise frequently and avoid sitting for long periods of time. Exercise has a beneficial impact on mood and may reduce the number of bipolar episodes you experience. Aerobic exercise such as running, swimming dancing, climbing or drumming – all activities that keep both arms and legs active are especially effective at treating depression. Try to incorporate at least 30 minutes of activity into your daily routine. Ten minutes here and there is just as effective as exercising for longer periods of time. Walking is a good choice for people of all fitness levels.

Keep a strict sleep schedule. Getting too little sleep can trigger mania, so it’s important to get plenty of rest. For some people, losing even a few hours can cause problems. However, too much sleep can also worsen your mood. The best advice is to maintain a consistent sleep schedule.

Healthy sleep habits for managing bipolar disorder

• Go to bed and wake up at the same time each day.
• Avoid or minimize napping, especially if it interferes with your sleep at night.
• Instead of viewing screens or other stimulating activities before bed, try taking a bath, reading a book, or listening to relaxing music.
• Limit caffeine after lunch and alcohol at night as both interfere with sleep.

Tip 5: Keep stress to a minimum

Stress can trigger episodes of mania and depression in people with bipolar disorder, so keeping it under control is extremely important. Know your limits, both at home and at work or school. Don’t take on more than you can handle and take time to yourself if you’re feeling overwhelmed.

Learn how to relax. Relaxation techniquessuch as deep breathing, meditation, yoga, and guided imagery can be very effective at reducing stress and keeping you on an even keel. A daily relaxation practice can improve your mood and keep depression at bay.

Make leisure time a priority. Do things for no other reason than that it feels good to do them. Go to a funny movie, take a walk on the beach, listen to music, read a good book, or talk to a friend. Doing things just because they are fun is no indulgence. Play is an emotional and mental health necessity.

Appeal to your senses. Stay calm and energized by appealing to your senses: sight, sound, touch, smell, and taste. Listen to music that lifts your mood, place flowers where you will see and smell them, massage your hands and feet, or sip a warm drink.

Tip 6: Watch what you put in your body

From the food you eat to the vitamins and drugs you take, the substances you put in your body have an impact on the symptoms of bipolar disorder—for better or worse.

Eat a healthy diet. There is an undeniable link between food and mood. For optimal mood, eat plenty of fresh fruits, vegetables, and whole grains and limit your fat and sugar intake. Space your meals out through the day, so your blood sugar never dips too low. High-carbohydrate diets can cause mood crashes, so they should also be avoided. Other mood-damaging foods include chocolate, caffeine, and processed foods.

Get your omega-3s. Omega-3 fatty acids may decrease mood swings in bipolar disorder. You can increase your intake of omega-3 by eating cold-water fish such as salmon, halibut, and sardines, soybeans, flaxseeds, canola oil, pumpkin seeds, and walnuts. Omega-3 is also available as a nutritional supplement.

Avoid alcohol and drugs. Drugs such as cocaine, ecstasy, and amphetamines can trigger mania, while alcohol and tranquilizers can trigger depression. Even moderate social drinking can upset your emotional balance. Substance use also interferes with sleep and may cause dangerous interactions with your medications. Attempts to self-medicate or numb your symptoms with drugs and alcohol only create more problems.

Be cautious when taking any medication.Certain prescription and over-the-counter medications can be problematic for people with bipolar disorder. Be especially careful with antidepressant drugs, which can trigger mania. Other drugs that can cause mania include over-the-counter cold medicine, appetite suppressants, caffeine, corticosteroids, and thyroid medication.

Authors: Melinda Smith, M.A., Jeanne Segal, Ph.D., and Robert Segal, M.A.

5. Attract Health Positive Affirmations

— Present Tense Affirmations —

I am naturally healthy

I am attracting health into my life

I have a strong body

My mind is healthy

I always take my health seriously

I always recover from illness quickly

I eat healthy and exercise regularly

My mind is completely focused on achieving optimal health

I manifest abundant wellbeing with the power of positive thinking

I am grateful for my perfect health

— Future Tense Affirmations —

I am attracting health into my life with the law of attraction

I am becoming healthier

I will become healthy in mind and body

I will always take my health seriously

I am finding new ways to take care of myself and live a balanced life

Each day it is easier to do what I know is best for my body

I am starting to eat a healthier diet

Health, vitality, and happiness are steadily increasing with every day

I will always remember that thinking positively is the foundation for a healthy life

I am beginning to listen to my body and take the action necessary to heal it

— Natural Affirmations —

I am naturally healthy and strong

I believe in my ability to attract health in to my life

I always just naturally do what is best for my body

I am highly focused on living a healthy lifestyle

I always seem to recover from illness very quickly

Others see me as someone who is just always happy, healthy, and vibrant

I find it easy to eat right and take care of myself

I enjoy exercising

I can easily sense when my body needs rest and relaxation

Thinking positively about my health comes easily to me

4. Attract Success Positive Affirmations

— Present Tense Affirmations —

I always succeed

I attract success in all areas of my life

I believe in my ability to manifest my dreams

I always think positively and achieve great things

I am thankful for my many successes

I have the will and the drive to succeed

My life is full of abundant success

I am highly focused on success

I am motivated and productive

Others see me as a very successful person

— Future Tense Affirmations —

I will attract success

I will do whatever it takes to achieve my goals

My belief in the law of attraction is growing stronger

I will think positively and attract success in all areas of my life

I am transforming into someone who consistently succeeds

I am becoming a success magnet

I am manifesting my dreams into physical reality

My belief in myself is transforming my life

I become more motivated and focused with each passing day

My will to succeed is growing stronger

— Natural Affirmations —

I believe deeply in my ability to attract success

I naturally attract success

Effortlessly manifesting success is something I just do naturally

I always seem to find a way to succeed one way or another

Attracting success feels easy and natural to me

Others see me as someone who persistently strives for success

Believing in myself and thinking positively are very important

Success, achievement, and abundance seem to flow into my life effortlessly

I find it easy to use the law of attraction to manifest success

Thinking positively and manifesting my dreams are things I just do naturally

3. Attract Money Positive Affirmations

— Present Tense Affirmations —

I am wealthy

I always have money

I attract financial abundance

My mind is finely tuned for attracting massive wealth

I always think positively about money

I have many financial opportunities

I always find a way to make a large profit

I am rich and prosperous

My life is full of abundance

I am focused on achieving wealth

— Future Tense Affirmations —

I am becoming wealthier

My bank account is always growing

Money will be flowing into my life

I am finding it easier to attract money

Financial opportunities are coming my way

I will be financially successful

I will attract wealth into my life

Positive thinking is beginning to attract money into my life

I am becoming rich

My positive attitude is beginning to attract large sums of money

— Natural Affirmations —

Attracting money is easy

I effortlessly attract abundance

I deserve to be wealthy

My bank account never seems to stop growing

I am highly focused on achieving financial success

I fully believe in my ability to attract money

I have a money mindset

Money just always seems to come my way

I naturally attract money and material abundance

I am like a magnet to money