Helpful Products/Resources for Bipolar Disorder

• Daylio

  • Cost: Free

  • Apple 

  • Android 

Mood trackers can be helpful because they allow for the tracking and monitoring of changes in mood and symptoms over time. By tracking their mood on a regular basis, your can identify patterns and triggers in your symptoms, gain a better understanding of your condition, and make more informed decisions about your treatment and self-care. Mood trackers can also help you track your response to treatment over time and provide important information to healthcare providers.

In addition, mood trackers can help you communicate more effectively with your healthcare team by providing a detailed record of your mood and symptoms. This can help healthcare providers make more informed decisions about treatment, adjust medications or dosages, and provide more personalized care.

• Fitbit Inspire 2

  • Fitness tracker that goes on your wrist that can track a range of physical activities, monitor heart rate, and provide insights into sleep patterns through sleep tracking

    • Price Range: $50-100

• Sleep trackers may be helpful in managing bipolar disorder because disrupted sleep is a common symptom of the condition. Both insomnia and hypersomnia, or excessive sleepiness, are common in individuals with bipolar disorder, and disruptions in sleep patterns can trigger mood episodes.

• By using a sleep tracker, you can monitor your sleep patterns and identify any disruptions or changes. This can help you to identify potential triggers for mood episodes and take steps to manage your condition, such as adjusting their medication or engaging in sleep-promoting behaviors.

• Sleep trackers can also help you to establish healthy sleep habits, which is an important component of managing the condition. By tracking sleep, you can identify patterns of behavior that may be disrupting your sleep and take steps to address them, such as limiting screen time before bed or establishing a regular sleep schedule.

• Additionally, sleep trackers can provide you with valuable information to share with their mental health provider. By tracking sleep patterns and sharing this information with your provider, you can work together to create a personalized treatment plan that addresses your unique needs.

• A study published in the Journal of Medical Internet Research in 2016 found that sleep tracking was effective in improving sleep quality and reducing symptoms of depression in patients with major depressive disorder. The study included 75 patients with major depressive disorder, and those who used a sleep tracking app showed significant improvements in sleep quality and depressive symptoms compared to the control group.

• Another study published in the Journal of Affective Disorders in 2018 examined the use of a sleep tracking app in patients with bipolar disorder. The study included 14 patients with bipolar disorder, and those who used the app showed significant improvements in sleep quality, mood stability, and functional outcomes compared to the control group.

• A randomized controlled trial published in the Journal of Psychiatric Research in 2019 found that sleep tracking was effective in improving sleep quality and reducing symptoms of anxiety and depression in patients with insomnia. The study included 185 patients with insomnia, and those who used a sleep tracking app showed significant improvements in sleep quality and mood symptoms compared to the control group.

• A pill box can be helpful as it can help ensure that you take their medications as prescribed and on schedule. Medication adherence is critical for managing symptoms and preventing relapse, so having a system in place for organizing and remembering to take medications can be very important.

• A pill box can also help reduce the likelihood of missing doses or taking the wrong medication, which can be particularly important when multiple medications are involved. Additionally, using a pill box may help reduce the stress and anxiety associated with keeping track of multiple medications, allowing you to focus more fully on your daily activities and self-care.

• A study published in the Journal of the American Board of Family Medicine found that individuals who used a pill box were more likely to adhere to their medication regimen than those who did not use a pill box. The study followed 72 individuals with chronic conditions such as hypertension, diabetes, and hyperlipidemia, and found that those who used a pill box had a higher adherence rate compared to those who did not use a pill box.

• Another study published in the Journal of Pharmacy Practice investigated the use of a medication organizer to improve medication adherence in 68 individuals with various chronic conditions, including diabetes, hypertension, and hyperlipidemia. The study found that the use of a medication organizer led to significant improvements in medication adherence and reduced the number of missed doses.

• A third study published in the Journal of Gerontological Nursing investigated the use of a pill box in older adults with multiple chronic conditions. The study found that the use of a pill box led to significant improvements in medication adherence and increased the likelihood of taking medications as prescribed.

When looking for therapy modalities, keep in mind that there are several different types of therapy that have been shown to be effective in treating bipolar disorder. Here are the ones with the best evidence and recommendations as per CANMAT guidelines:

1. Cognitive Behavioral Therapy (CBT): CBT is a type of talk therapy that helps individuals with bipolar disorder identify and change negative thought patterns and behaviors. This type of therapy can help individuals learn coping skills and strategies for managing their symptoms.

2. Family-Focused Therapy (FFT): FFT is a type of therapy that involves the individual with bipolar disorder and their family members. This type of therapy focuses on improving communication and reducing family stress, which can help to prevent relapses and improve outcomes.

3. Interpersonal and Social Rhythm Therapy (IPSRT): IPSRT is a type of therapy that focuses on stabilizing daily routines and improving interpersonal relationships. This type of therapy can help individuals with bipolar disorder manage their symptoms and prevent relapses.

• Therapy can be helpful for individuals with bipolar disorder for a variety of reasons. Bipolar disorder can be a complex and challenging condition to manage, and therapy can provide additional support and resources to help you cope with the symptoms and challenges you face.

• Some potential benefits of therapy for individuals with bipolar disorder may include:

  • Developing coping strategies: Therapy can help you develop effective coping strategies for managing symptoms, reducing stress, and improving overall quality of life.

  • Improving communication: Therapy can help you improve communication skills, which can be especially important in relationships and other areas of life that may be impacted by your symptoms.

  • Increasing self-awareness: Therapy can help you increase self-awareness, gain insight into your thoughts and behaviors, and better understand your condition.

  • Providing support: Therapy can provide a supportive and nonjudgmental environment for you to share your experiences, process your emotions, and receive feedback and support.

  • Enhancing treatment outcomes: Research has shown that therapy can be an effective adjunct to medication for treating bipolar disorder, and can improve overall treatment outcomes.

• A randomized controlled trial published in the Journal of Affective Disorders in 2016 found that individual therapy was effective in reducing symptoms of depression and anxiety in individuals with bipolar disorder. The study included 84 participants with bipolar disorder, and those who received individual therapy had significantly greater reductions in depression and anxiety symptoms compared to those who received treatment as usual.

• A systematic review of the literature published in the Journal of Affective Disorders in 2020 examined the effects of individual therapy for bipolar disorder. The review included 15 studies, and the authors concluded that individual therapy may be effective in reducing symptoms of depression and anxiety, improving overall functioning, and reducing the risk of relapse.

• A randomized controlled trial published in the Journal of Consulting and Clinical Psychology in 2020 compared individual therapy to group therapy for the treatment of bipolar disorder. The study included 117 participants with bipolar disorder, and those who received individual therapy had greater reductions in symptoms of depression and anxiety compared to those who received group therapy.

• Improving sleep hygiene can be helpful because sleep disturbances are a common symptom of bipolar, and disrupted sleep can trigger or exacerbate mood episodes.

• Poor sleep hygiene, such as irregular sleep schedules, poor sleep environment, and poor sleep habits, can worsen mood episodes and lead to sleep disturbances, which can further exacerbate mood symptoms. In contrast, good sleep hygiene practices can help stabilize mood, reduce stress, and improve overall quality of life.

• A randomized controlled trial published in the Journal of Affective Disorders in 2021 examined the effects of Somryst in individuals with bipolar disorder who also had sleep disturbances. The study included 61 participants with bipolar disorder, and those who received the Somryst intervention showed significant improvements in sleep efficiency and sleep quality compared to those who received a control intervention. However, there were no significant differences between the groups in mood symptoms.

• A systematic review and meta-analysis published in the Journal of Clinical Sleep Medicine in 2018 examined the effectiveness of CBT for insomnia, including self-help interventions such as books and workbooks. The review included 20 studies with a total of 1,162 participants and found that CBT interventions were associated with significant improvements in sleep quality, sleep onset latency, wake after sleep onset, and sleep efficiency.

• Another study published in the journal Behaviour Research and Therapy in 2014 examined the effectiveness of a self-help CBT workbook for insomnia. The study included 109 participants with insomnia and found that those who used the workbook showed significant improvements in sleep quality and reduced levels of anxiety and depression.

• Waking Up App

  • Mindfulness and meditation app that offers a variety of guided practices, lessons, and insights to help users cultivate a deeper understanding of their minds

    • Price: $14.99 per month or $99.99 for an annual subscription

    • Apple 

    • Android

Meditation and mindfulness practices can be helpful for you in several ways:

1. Reducing stress and anxiety: Meditation and mindfulness practices have been shown to reduce symptoms of anxiety and stress, which are often associated with bipolar disorder.

2. Improving mood regulation: Research suggests that meditation and mindfulness practices may improve emotional regulation and mood stability, potentially helping to reduce the frequency and intensity of mood episodes.

3. Enhancing cognitive function: Bipolar disorder can affect cognitive function, including attention and memory. Mindfulness practices have been shown to improve cognitive function and may help you to better manage their symptoms.

4. Promoting better sleep: As previously mentioned, sleep disturbances are common in bipolar disorder, and meditation and mindfulness practices can help to promote restful sleep and improve overall sleep quality.

5. Supporting overall well-being: Meditation and mindfulness practices can help to cultivate a sense of inner peace and well-being, which can be particularly beneficial for individuals who may experience significant fluctuations in mood and energy.

• A randomized controlled trial published in the Journal of Psychiatric Practice in 2015 found that mindfulness-based cognitive therapy (MBCT) was effective in reducing symptoms of depression and anxiety in individuals with bipolar disorder. The study included 66 participants with bipolar disorder, and those who received MBCT had significantly lower levels of depression and anxiety compared to those who received treatment as usual.

• Another randomized controlled trial published in the Journal of Affective Disorders in 2018 examined the effects of a mindfulness-based intervention in individuals with bipolar disorder. The study included 95 participants with bipolar disorder, and those who received the mindfulness-based intervention showed significant improvements in mood symptoms and quality of life compared to the control group.

• A review of the literature published in the Journal of Affective Disorders in 2020 found that mindfulness-based interventions, including mindfulness meditation, may be effective in reducing symptoms of depression and anxiety in individuals with bipolar disorder. The review included 10 studies, and the authors concluded that mindfulness-based interventions show promise as a complementary treatment for bipolar disorder.

• Book Recommendation for quitting smoking/drinking:

  • Allen Carr's Easy Way To Stop Smoking

• Sobriety is important in bipolar disorder because substance use can exacerbate symptoms of the condition and interfere with treatment effectiveness. Individuals with bipolar disorder are at an increased risk of developing substance use disorders, and substance use can trigger manic, hypomanic, or depressive episodes in individuals with the condition.

• Substances such as alcohol, marijuana, cocaine, and opioids can interact with the brain and interfere with mood regulation, making it more difficult to manage the symptoms of bipolar disorder. Additionally, substance use can interfere with the effectiveness of medications prescribed to treat bipolar disorder.

• Maintaining sobriety can help individuals with bipolar disorder to manage their symptoms more effectively and reduce the risk of relapse. Sobriety can also improve overall health and well-being, reduce the risk of developing other health problems, and improve relationships with family and friends.

• There is a growing body of research suggesting that sobriety can have a significant positive impact on the course and management of bipolar disorder. Substance abuse is a common problem among individuals with bipolar disorder, with some studies suggesting that up to 60% of individuals with bipolar disorder have a history of substance abuse.

• Research has shown that substance abuse can worsen the symptoms of bipolar disorder and increase the risk of hospitalization and suicide. Additionally, substance abuse can interfere with the effectiveness of medications used to treat bipolar disorder.

• On the other hand, studies have shown that achieving and maintaining sobriety can lead to significant improvements in the symptoms of bipolar disorder, including a reduction in mood swings, improved treatment response, and a lower risk of hospitalization and suicide.

• For example, a study published in the Journal of Clinical Psychiatry found that individuals with bipolar disorder who achieved long-term sobriety had a significantly lower risk of hospitalization and were more likely to achieve full remission of their symptoms.

• Depression and Bipolar Support Alliance (DBSA)

  • Living Successfully with a Mood Disorder course 

Psychoeducation is essential in bipolar disorder management as it helps individuals with the condition and their families better understand the condition, its symptoms, and treatment options. By increasing knowledge and awareness of the disorder, psychoeducation helps individuals with bipolar disorder take an active role in their treatment and improves their ability to make informed decisions about their health. It can also reduce the stigma associated with mental illness, which can often hinder treatment-seeking behavior. Additionally, psychoeducation can help individuals identify and manage early warning signs of mood changes, prevent relapses, and improve overall functioning and quality of life.

• A 2014 meta-analysis of 24 randomized controlled trials (RCTs) found that psychoeducation was associated with a significant reduction in relapse rates in bipolar disorder. The analysis also found that psychoeducation was associated with improved medication adherence and better functioning.

• Another meta-analysis published in 2016 found that psychoeducation was effective in reducing the severity of bipolar symptoms and improving quality of life. The analysis also found that psychoeducation was associated with a reduced risk of relapse and hospitalization.

• There is also evidence to suggest that psychoeducation is most effective when it is delivered as a part of a comprehensive treatment plan that includes medication and psychotherapy. For example, a 2015 study found that a comprehensive treatment approach that included psychoeducation, cognitive-behavioral therapy, and medication was more effective in reducing bipolar symptoms than medication alone.

Support groups can be helpful for people with bipolar disorder for several reasons. First, they provide a sense of community and social support, which can help reduce feelings of isolation and loneliness. Second, they can offer practical advice and strategies for coping with the challenges of living with bipolar disorder. Third, they can help reduce stigma and increase awareness and understanding of the condition, both among people with bipolar disorder and the broader community. Finally, support groups can be a source of hope and inspiration, as members share their experiences of recovery and success in managing their condition.

• A study published in the Journal of Affective Disorders in 2018 found that participation in a support group was associated with better quality of life and improved functioning among people with bipolar disorder. The study also found that support group participation was associated with a greater sense of social support and decreased stigma.

• Another study published in the Journal of Consulting and Clinical Psychology in 2011 found that a structured group intervention that included both psychoeducation and social support was associated with better outcomes for people with bipolar disorder than a control group that received individual therapy. The intervention group had fewer hospitalizations and improved functioning and quality of life.

• A study published in the Journal of Nervous and Mental Disease in 2006 found that a group-based cognitive-behavioral therapy intervention was effective in reducing symptoms and improving functioning in people with bipolar disorder. The study also found that the intervention was associated with increased social support and decreased stigma.

There are several reasons why diet is important for people with bipolar disorder:

• Nutrition can affect mood: The foods we eat can have a significant impact on our mood and energy levels. Research has shown that a balanced diet that is high in whole grains, fruits, vegetables, lean protein, and healthy fats can help stabilize mood and improve overall well-being. Conversely, a diet that is high in processed foods, sugar, and unhealthy fats can have negative effects on mood and energy.

• Medication interactions: Many medications used to treat bipolar disorder can interact with certain foods and supplements. For example, some mood stabilizers can cause weight gain, which can increase the risk of health problems such as diabetes and heart disease. Certain foods and supplements can also interact with medication and reduce its effectiveness or cause side effects.

• Physical health: People with bipolar are at increased risk for physical health problems such as obesity, diabetes, and heart disease. Eating a healthy diet can help manage these risks and improve overall physical health.

• Self-care: Focusing on nutrition and making healthy food choices can be an important part of self-care. Taking care of your physical health can improve overall well-being and reduce the risk of mood episodes and other symptoms.

• A study published in the Journal of Affective Disorders in 2016 found that a Mediterranean-style diet was associated with lower levels of depression and mania in individuals with bipolar disorder. The study included 133 participants with bipolar disorder, and those who followed a Mediterranean-style diet had lower levels of depression and mania compared to those who did not follow this type of diet.

• Another study published in the Journal of Psychiatric Research in 2017 found that a plant-based diet was associated with improved mood symptoms in individuals with bipolar disorder. The study included 75 participants with bipolar disorder, and those who followed a plant-based diet had significant improvements in mood symptoms compared to those who did not follow this type of diet.

• A study published in the Journal of Clinical Psychiatry in 2017 found that a low-glycemic index diet was associated with improved mood symptoms in individuals with bipolar disorder. The study included 119 participants with bipolar disorder, and those who followed a low-glycemic index diet had significant improvements in mood symptoms compared to those who did not follow this type of diet.