What It's Like Living With Bipolar 2 Disorder

Living with bipolar 2 disorder involves periods of feeling "up" and "down." Hypomanic episodes cause increased energy, poor decision-making, and sleeping too little. Depressive episodes, in contrast, cause changes in appetite, feelings of sadness, and sleeping too much.

Bipolar 2 disorder is a type of bipolar disorder that causes severe mood swings. Hypomanic episodes of bipolar 2 may be less intense than the manic episodes of bipolar 1, but their symptoms are similar.

You can cope with bipolar 2 disorder by building a support system, having a consistent sleep schedule, and managing stress. It's also important to eat a healthy diet and stay physically active. Read on to learn what it's like living with bipolar 2 disorder.

What Is Bipolar 2 Disorder?

Approximately 4.4% of Americans experience some form of bipolar disorder throughout their lives. Bipolar disorder generally causes periods of feeling "up" and "down." Manic episodes, in which your mood is "up," cause elation, increased energy, and irritability. Depressive episodes, or feeling "down," cause hopelessness and sadness.

Many people have heard of bipolar I disorder or just the term "bipolar." There are actually three main types of bipolar disorder:

• Bipolar 1 disorder: This consists of manic episodes that last at least seven days and can require hospitalization. Depressive episodes that last about two weeks can follow mania.
• Bipolar 2 disorder: This causes hypomanic and depressive episodes. Hypomania is less severe than mania but causes similar symptoms.
• Cyclothymic disorder: People with cyclothymic disorder also have hypomanic and depression episodes, but these are less intense.

The exact cause of bipolar disorder is unknown. Experts think it could have to do with genetics and biological differences in the brain. A study published in 2018 examined genetic risk factors for bipolar disorder. The study authors explained that twin studies demonstrate a high degree of risk of the disorder if one twin has it. People also have a 5% to 10% lifetime risk of bipolar disorder if an immediate family member has it.

Symptoms

You have to have experienced at least one depressive and one hypomanic episode to be diagnosed with bipolar 2 disorder. A depressive episode can cause:

• A lack of energy
• A loss of interest in all activities
• Changes in appetite
• Feelings of guilt, sadness, and hopelessness
• Sleeping too much
• Thoughts of self-harm

A hypomanic episode may cause:

• Decreased need for sleep
• Exaggerated confidence
• Increased energy
• Irritability
• Poor decision-making and judgment
• Racing thoughts

Tips for Living With Bipolar 2 Disorder

You can make some important lifestyle changes to manage bipolar 2 disorder. It's important to prioritize self-care, especially if you experience major life transitions. 

You might be more prone to a depressive episode during these times. Research has shown that approximately 30% to 50% of people who have bipolar disorder will attempt suicide. About 15% to 20% of those die by suicide. This risk could be exasperated by factors like increased substance use, impulsivity, vulnerability during the transition from mania to depression, and more.

Avoid Alcohol and Drug Use

Alcohol and drug use affect brain chemicals that stabilize mood. These substances can also disrupt sleep and affect the way your body uses prescription drugs. You may notice that your symptoms worsen after drinking alcohol or using non-prescription drugs.

Build a Support System

Speaking honestly about mental illness can not only help you manage your symptoms but also strengthen relationships. You may talk to family members and friends about triggers and warning signs of a hypomanic or depressive episode.

You can also discuss ways you'd like them to help when they notice these signs or how you'd like them to talk to you. Some studies show that when people with bipolar disorder perceive their family members as critical of them or avoiding them, it can be more difficult to feel better. A strong support system helps manage your behaviors and feelings in a way that makes you feel safe before they get too severe.

Eat a Healthy Diet

Research has shown that a balanced diet rich in omega-3 fatty acids helps manage bipolar disorder. Omega-3s may stabilize mood, which can reduce symptoms.

Sources of omega-3s include:

• Chia seeds and flaxseeds 
• Cold-water fish, such as mackerel, salmon, and tuna
• Dark green leafy vegetables
• Some vegetable oils
• Walnuts

It's also important to limit caffeine. Some evidence suggests that, like alcohol, caffeine disrupts sleep and can negatively affect mood.

Have a Consistent Sleep Schedule

It's important to prioritize a consistent sleep schedule. Research has found that an erratic sleep schedule can trigger a hypomanic episode. Getting about seven to eight hours of sleep each night helps regulate mood and supports overall health.

Keep a Journal

It's helpful to identify triggers and early warning signs of a hypomanic or depressive episode. Knowing what worsens your symptoms can help you manage them before they worsen. Try keeping a journal of factors like your eating, exercising, and sleeping patterns. Note how your mood changes with these activities.

You may consider sharing this information with a healthcare provider. They may advise certain treatments or adjust medications based on your behaviors and moods.

Manage Stress

Research has shown that stress can trigger a hypomanic or depressive episode. You can try to manage stress in several ways, such as deep breathing, meditation, or yoga. You can also try finding a new hobby or interest, such as gardening or painting.

Stay Physically Active

Some evidence suggests that physical activity can stabilize mood. The body releases endorphins when you exercise. These chemicals reduce pain and stress. Regular physical activity also improves sleep and lowers stress, both of which can manage bipolar 2 disorder.

Take Medication As Prescribed

You might consider stopping medication if you're feeling "up" or if your mood is stabilized, but it's important to take prescription drugs as a healthcare provider instructs. Stopping medication may lead to withdrawal, which can worsen symptoms.

Treatment

It's important to see a healthcare provider if you have bipolar disorder symptoms. Diagnosing and treating the condition can manage symptoms and reduce episodes.

You can make lifestyle changes, such as the ones above, to manage symptoms. There are many other treatments for bipolar disorder, including:

• Medication: A healthcare provider may prescribe antidepressants, antipsychotic drugs, or mood stabilizers. This is often the first line of treatment. These prescription drugs help stabilize mood. They can also reduce how often and how severe episodes are.
• Psychotherapy: This type of therapy, also called talk therapy, teaches you coping strategies. A mental health specialist can help you identify and improve negative behaviors and moods.
• Electroconvulsive therapy (ECT): ECT is generally reserved for severe cases in which medication and talk therapy don't work. You'll receive general anesthesia for this procedure. Mild electric currents will stimulate the brain, which can improve symptoms.
• Light therapy: This treatment exposes you to wavelengths of light to improve your mood. Light therapy can reduce depression symptoms in people with seasonal affective disorder (SAD). Research has shown that those with bipolar disorder may also benefit from it.
• Repetitive transcranial magnetic stimulation (rTMS): This procedure uses magnetic waves to stimulate nerve cells in parts of the brain that control mood. rTMS may reduce depression symptoms, but more research is needed.

A Quick Review

Living with bipolar 2 disorder usually includes periods of feeling "up" and "down." You can cope with hypomanic and depressive episodes by making lifestyle changes. Try building a support system, getting plenty of sleep, and reducing stress. Make sure you eat a healthy diet rich in omega-3 fatty acids and exercise regularly.

It's important to make these changes in addition to medical treatments. A healthcare provider may advise medication, psychotherapy, or a combination.