Bipolar disorder is a mental health condition that affects nearly 3% of all teens. It causes instability in your teen, experiencing emotions of extreme highs and detrimental lows. Among medications, psychotherapy, and other approaches to stabilize bipolar disorder, the effective way is to adopt effective and healthy daily habits for balance. This could mean implementing healthy sleep patterns, eating balanced diets, regular exercise, etc. At Nexus Teen Academy, Arizona’s trusted teen residential treatment center, we endorse a comprehensive daily schedule for helping teen manage their emotional instability during teen bipolar treatment. Here is the list of daily habits teen boys and girls should develop to maintain balance in their lives.
Core Daily Habits for Balancing Teen Mood Swings
Establishing a consistent daily routine can effectively help your teen manage bipolar disorder, become stable, and develop emotional regulation. Certain disruptions like travel or holidays can interfere with your teen’s routine and destabilize them. This is why consistency to an established routine is paramount. Here are a few tips to help establish an effective daily routine:
Prioritizing Sleep Schedule
Most teenagers spend excessive time on their screens, especially in the evening close to bedtime. It may be causing them to have trouble falling asleep or having a restful night of sleep. This is why cutting screen time and maintaining a regular sleep pattern can help stabilize bipolar disorder. Most teenagers require 8 to 10 hours of sleep every night. Encourage your teen to remain consistent in their bedtime and wake-up times.
Additionally, encourage your teen to establish a calm bedtime routine. A warm bath or reading can indicate to the body that it is time to sleep. Also, encourage them to use dim light and be in a less noisy environment to improve their sleep quality.
Nourishing with a Balanced Diet
What your teen eats can also trigger the symptoms of bipolar disorder. A healthy and balanced diet helps manage mood swings and improves sleep quality. Encourage your teen to eat nutrient-rich foods, including lean proteins, whole grains, vegetables, and fruits. These foods provide crucial minerals, antioxidants, and vitamins that can help the body. Other foods rich in omega-3 fatty acids, such as nuts and fish, can help stabilize your teen’s moods.
Warn your teen against excessive processed foods, caffeinated beverages, and sugary snacks. These foods can negatively affect their mood and body energy levels.
Embracing Regular Exercise
Regular exercise is instrumental in managing mood swings and improving overall mental health for teenagers struggling with bipolar disorder. Physical activities facilitate the release of endorphins, which naturally lift moods. Engaging in physical activities also reduces cortisol levels, the stress hormone.
Encourage your teen to participate in fun physical activities like sports, dancing, swimming, or jogging. They should aim for at least 30 minutes of moderate to high-intensity daily exercise.
Effective Stress Management
Managing stress effectively can also help teenagers struggling with bipolar disorder. It reduces mood swings and can help manage bipolar symptoms. Teach your teenager stress-relief techniques such as breathing exercises, guided imagery, progressive muscle relaxation, and quality sleep. These can help reduce anxiety and promote emotional regulation.
Teach your teen how to identify their stressors and develop healthy coping strategies. Encourage them to embrace and prioritize self-care practices such as participating in creative hobbies, listening to music, or spending time in nature. These activities can be therapeutic and help them manage stress.
Cultivating Mindfulness and Relaxation
As we have already hinted, mindfulness practices such as deep breathing exercises and meditation can help your teen manage their emotions and stress. Encourage your teen to dedicate some time every day to practice mindfulness.
Also, allow your teen access to meditation and mindfulness apps to support their practice. Apps like Headspace provide guided meditation that can help your teen.
Fostering Positive Social Connections
Positive social connections are important for anyone, especially teens dealing with bipolar disorder. Becoming stable requires collective effort and support from understanding friends and family. Encourage your teen to maintain and create healthy relationships with peers. They should engage in group activities and interact in social gatherings.
However, remind them to set clear boundaries. Your teen should only interact with people who can lift and empower them and should avoid people with risky behavior that can escalate bipolar symptoms.
Gender-Specific Expert Recommendations to Manage Teen Bipolar Disorder Symptoms
Teen boys and girls experience bipolar disorder differently, with it being more common in girls than boys. Differences such as hormonal changes in girls necessitate unique care and attention. This is why you should tailor every approach to every teen’s needs and preferences. Let’s break it down:
Managing Energy and Aggression in Boys
Boys seem to be more aggressive when dealing with bipolar disorder. To deal with this, encourage them to engage in physical activities like martial arts, sports, or other outdoor activities. Help them develop a regular exercise routine to enable them to release pent-up energy and minimize impulsivity.
Also, teach your boy self-calming and anger management techniques like mindful practices, breathing exercises, and sleep. These activities can help them release their energy effectively and regulate their emotions.
Emotional Expression and Social Connectivity in Girls
Some girls with bipolar disorder struggle to express themselves or interact in social gatherings. This may be due to insecurity, shyness, or societal expectations. So, encourage them to participate in arts or journaling to express their emotions and feelings effectively. Also, encourage them to engage in meaningful social activities like volunteering. This offers them emotional support and helps them strengthen their social bonds.
The Role of Family in Stabilizing Bipolar Teen's Mood Swings
The family is instrumental in supporting teens struggling with bipolar disorder. It forms the foundation of their support system and influences their mood stability. Encourage your family to understand bipolar disorder and how it affects your teen’s daily life. Teach your family about the condition, its symptoms, triggers, and how to manage it. Focus on reducing stigma and encouraging empathy.
Encourage your family to also participate in the treatment through teen family therapy. A collective approach can help your teen manage their symptoms effectively. It also improves communication among family members.
At Nexus Teen Academy, we offer an amazing family therapy program in Arizona and weekly family visiting hours so parents and siblings can participate in the healing process.
How Schools Can Support to Stabilize Bipolar in Teens
Managing teen bipolar disorder requires a collaborative approach, and schools can contribute immensely.
Collaboration between parents, school staff, and mental health experts can help create a personalized treatment plan for your teen. This plan incorporates education needs to ensure your teen stays caught up on their studies.
Some schools also offer counseling sessions to help provide teens with another outlet for support. They can also adopt flexible schedules to allow teens access to mental health resources. Additionally, schools can provide a safe environment where your teen can express themselves effectively by teaching and creating awareness about teen bipolar disorder.
Bipolar Therapy Options
In addition to the practices and strategies above, advanced management strategies like therapy can help your teen manage bipolar disorder and become stable. Therapies such as family therapy, dialectical behavior therapy, cognitive-behavioral therapy, and mindfulness-based approaches can be combined to offer a comprehensive approach to teen bipolar disorder. This enables your teen to develop healthy coping skills to manage mood swings. Family therapy also improves communication and fosters stronger relationships.
Handling Emergencies and Crisis
As you consider all the above strategies, you must be prepared to manage acute bipolar episodes and promptly intervene during emergencies. This is important for your teen’s safety and well-being. As a family, you should establish a robust crisis management plan that outlines various emergency procedures and protocols. It could include who to contact when an emergency occurs and where to seek immediate assistance. This should likely be created with the help of a mental health treatment professional.
Teach your family members the common warning signs of bipolar disorder crisis, such as suicidal ideation, severe mood swings, or reckless and risky behaviors. Empower them to respond effectively to such signs.
Teen Bipolar Treatment at Nexus Teen Academy
Managing teen bipolar disorder to achieve stability requires teens, parents, schools, healthcare professionals, and friends to work together. Teens can also become more resilient and stable by prioritizing personalized care, self-care practices, healthy habits, and family involvement.
The initial signs to look for include extreme changes in behavior, energy levels, and mood swings. Pay attention to periods of extreme excitement (mania) followed by low energy, irritability, or sadness (depression).
When your teen is undergoing a depressive or manic phase, provide them with structured support and be flexible to accommodate changes in their needs or energy levels. Encourage your teen to implement self-care practices and monitor their progress closely.
It’s normal for your teen to resist established habits or routines. When that happens, listen actively to their concerns, especially the reasons for refusal. Be flexible and compromise a little while explaining the significance of the routines for their mental health. Involve them in decision-making and the development of daily routines or habits. If they continue resisting, seek professional assistance to address any underlying issues.
If your teen is skeptical about mindfulness, introduce it gradually as you underscore its practical benefits. Offer your teen short guided mindfulness exercises and encourage them to be open-minded. Emphasize the benefits of mindfulness and try out different mindfulness exercises to find what resonates with them.
Daily Habits for Stabilizing Bipolar Teens in Arizona
Published On May 10, 2024
Table of Contents
Bipolar disorder is a mental health condition that affects nearly 3% of all teens. It causes instability in your teen, experiencing emotions of extreme highs and detrimental lows. Among medications, psychotherapy, and other approaches to stabilize bipolar disorder, the effective way is to adopt effective and healthy daily habits for balance. This could mean implementing healthy sleep patterns, eating balanced diets, regular exercise, etc. At Nexus Teen Academy, Arizona’s trusted teen residential treatment center, we endorse a comprehensive daily schedule for helping teen manage their emotional instability during teen bipolar treatment. Here is the list of daily habits teen boys and girls should develop to maintain balance in their lives.
Core Daily Habits for Balancing Teen Mood Swings
Establishing a consistent daily routine can effectively help your teen manage bipolar disorder, become stable, and develop emotional regulation. Certain disruptions like travel or holidays can interfere with your teen’s routine and destabilize them. This is why consistency to an established routine is paramount. Here are a few tips to help establish an effective daily routine:
Prioritizing Sleep Schedule
Most teenagers spend excessive time on their screens, especially in the evening close to bedtime. It may be causing them to have trouble falling asleep or having a restful night of sleep. This is why cutting screen time and maintaining a regular sleep pattern can help stabilize bipolar disorder. Most teenagers require 8 to 10 hours of sleep every night. Encourage your teen to remain consistent in their bedtime and wake-up times.
Additionally, encourage your teen to establish a calm bedtime routine. A warm bath or reading can indicate to the body that it is time to sleep. Also, encourage them to use dim light and be in a less noisy environment to improve their sleep quality.
Nourishing with a Balanced Diet
What your teen eats can also trigger the symptoms of bipolar disorder. A healthy and balanced diet helps manage mood swings and improves sleep quality. Encourage your teen to eat nutrient-rich foods, including lean proteins, whole grains, vegetables, and fruits. These foods provide crucial minerals, antioxidants, and vitamins that can help the body. Other foods rich in omega-3 fatty acids, such as nuts and fish, can help stabilize your teen’s moods.
Warn your teen against excessive processed foods, caffeinated beverages, and sugary snacks. These foods can negatively affect their mood and body energy levels.
Embracing Regular Exercise
Regular exercise is instrumental in managing mood swings and improving overall mental health for teenagers struggling with bipolar disorder. Physical activities facilitate the release of endorphins, which naturally lift moods. Engaging in physical activities also reduces cortisol levels, the stress hormone.
Encourage your teen to participate in fun physical activities like sports, dancing, swimming, or jogging. They should aim for at least 30 minutes of moderate to high-intensity daily exercise.
Effective Stress Management
Managing stress effectively can also help teenagers struggling with bipolar disorder. It reduces mood swings and can help manage bipolar symptoms. Teach your teenager stress-relief techniques such as breathing exercises, guided imagery, progressive muscle relaxation, and quality sleep. These can help reduce anxiety and promote emotional regulation.
Teach your teen how to identify their stressors and develop healthy coping strategies. Encourage them to embrace and prioritize self-care practices such as participating in creative hobbies, listening to music, or spending time in nature. These activities can be therapeutic and help them manage stress.
Cultivating Mindfulness and Relaxation
As we have already hinted, mindfulness practices such as deep breathing exercises and meditation can help your teen manage their emotions and stress. Encourage your teen to dedicate some time every day to practice mindfulness.
Also, allow your teen access to meditation and mindfulness apps to support their practice. Apps like Headspace provide guided meditation that can help your teen.
Fostering Positive Social Connections
Positive social connections are important for anyone, especially teens dealing with bipolar disorder. Becoming stable requires collective effort and support from understanding friends and family. Encourage your teen to maintain and create healthy relationships with peers. They should engage in group activities and interact in social gatherings.
However, remind them to set clear boundaries. Your teen should only interact with people who can lift and empower them and should avoid people with risky behavior that can escalate bipolar symptoms.
Gender-Specific Expert Recommendations to Manage Teen Bipolar Disorder Symptoms
Teen boys and girls experience bipolar disorder differently, with it being more common in girls than boys. Differences such as hormonal changes in girls necessitate unique care and attention. This is why you should tailor every approach to every teen’s needs and preferences. Let’s break it down:
Managing Energy and Aggression in Boys
Boys seem to be more aggressive when dealing with bipolar disorder. To deal with this, encourage them to engage in physical activities like martial arts, sports, or other outdoor activities. Help them develop a regular exercise routine to enable them to release pent-up energy and minimize impulsivity.
Also, teach your boy self-calming and anger management techniques like mindful practices, breathing exercises, and sleep. These activities can help them release their energy effectively and regulate their emotions.
Emotional Expression and Social Connectivity in Girls
Some girls with bipolar disorder struggle to express themselves or interact in social gatherings. This may be due to insecurity, shyness, or societal expectations. So, encourage them to participate in arts or journaling to express their emotions and feelings effectively. Also, encourage them to engage in meaningful social activities like volunteering. This offers them emotional support and helps them strengthen their social bonds.
The Role of Family in Stabilizing Bipolar Teen's Mood Swings
The family is instrumental in supporting teens struggling with bipolar disorder. It forms the foundation of their support system and influences their mood stability. Encourage your family to understand bipolar disorder and how it affects your teen’s daily life. Teach your family about the condition, its symptoms, triggers, and how to manage it. Focus on reducing stigma and encouraging empathy.
Encourage your family to also participate in the treatment through teen family therapy. A collective approach can help your teen manage their symptoms effectively. It also improves communication among family members.
At Nexus Teen Academy, we offer an amazing family therapy program in Arizona and weekly family visiting hours so parents and siblings can participate in the healing process.
How Schools Can Support to Stabilize Bipolar in Teens
Managing teen bipolar disorder requires a collaborative approach, and schools can contribute immensely.
Collaboration between parents, school staff, and mental health experts can help create a personalized treatment plan for your teen. This plan incorporates education needs to ensure your teen stays caught up on their studies.
Some schools also offer counseling sessions to help provide teens with another outlet for support. They can also adopt flexible schedules to allow teens access to mental health resources. Additionally, schools can provide a safe environment where your teen can express themselves effectively by teaching and creating awareness about teen bipolar disorder.
Bipolar Therapy Options
In addition to the practices and strategies above, advanced management strategies like therapy can help your teen manage bipolar disorder and become stable. Therapies such as family therapy, dialectical behavior therapy, cognitive-behavioral therapy, and mindfulness-based approaches can be combined to offer a comprehensive approach to teen bipolar disorder. This enables your teen to develop healthy coping skills to manage mood swings. Family therapy also improves communication and fosters stronger relationships.
Handling Emergencies and Crisis
As you consider all the above strategies, you must be prepared to manage acute bipolar episodes and promptly intervene during emergencies. This is important for your teen’s safety and well-being. As a family, you should establish a robust crisis management plan that outlines various emergency procedures and protocols. It could include who to contact when an emergency occurs and where to seek immediate assistance. This should likely be created with the help of a mental health treatment professional.
Teach your family members the common warning signs of bipolar disorder crisis, such as suicidal ideation, severe mood swings, or reckless and risky behaviors. Empower them to respond effectively to such signs.
Teen Bipolar Treatment at Nexus Teen Academy
Managing teen bipolar disorder to achieve stability requires teens, parents, schools, healthcare professionals, and friends to work together. Teens can also become more resilient and stable by prioritizing personalized care, self-care practices, healthy habits, and family involvement.
Contact us today to learn more about other treatment options and how Nexus Teen Academy’s teen mental health treatment center in Arizona can help. Our staff, led by Clinical Director Hannah Carr, has decades of experience working in the adolescent mental health space. We are here to help.
Frequently Asked Questions
The initial signs to look for include extreme changes in behavior, energy levels, and mood swings. Pay attention to periods of extreme excitement (mania) followed by low energy, irritability, or sadness (depression).
When your teen is undergoing a depressive or manic phase, provide them with structured support and be flexible to accommodate changes in their needs or energy levels. Encourage your teen to implement self-care practices and monitor their progress closely.
It’s normal for your teen to resist established habits or routines. When that happens, listen actively to their concerns, especially the reasons for refusal. Be flexible and compromise a little while explaining the significance of the routines for their mental health. Involve them in decision-making and the development of daily routines or habits. If they continue resisting, seek professional assistance to address any underlying issues.
If your teen is skeptical about mindfulness, introduce it gradually as you underscore its practical benefits. Offer your teen short guided mindfulness exercises and encourage them to be open-minded. Emphasize the benefits of mindfulness and try out different mindfulness exercises to find what resonates with them.