Ruth C. White PhD MPH MSW - Preventing Bipolar Relapse: A Lifestyle Program to Help You Maintain a Balanced Mood and Live Well
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- Book:Preventing Bipolar Relapse: A Lifestyle Program to Help You Maintain a Balanced Mood and Live Well
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If you buy just one book on bipolar disorder, let this be it.
Theres an old saying: Prevention is better than cure. If you have bipolar disorder, this is especially true. For you, its incredibly important to read the warning signs of a possible episode. For instance, you may find you are not sleeping as well as usual, or you might be sleeping too much. You may stop doing things that you normally enjoy, or you may start acting out your impulses in ways that alienate those around you or get you into trouble.While the path to wellness for those with bipolar may involve psychiatric visits and medication adjustments, preventing manic and depressive episodes is the true key to staying healthy and happy. So how do you do it? And most importantly, how can you keep yourself motivated?
In this powerful, breakthrough book, bipolar expert Ruth C. White shares her own personal approach to relapse prevention using the innovative program SNAP (Sleep, Nutrition, Activity, and People). White also offers practical tips and tracking tools you can use anytime, anywhere. By making necessary lifestyle adjustments, you can maintain balanced moods, recognize the warning signs of an oncoming episode, and make the necessary changes to reduce or prevent it.This is the first and only book on bipolar disorder that focuses exclusively on prevention. To help you stay well, White includes links to helpful online tracking tools so that you can manage your symptoms, anytime, anywhere. If you are ready to stop living in fear of your next episode, this life-changing book can help you take charge of your diagnosisand your life.
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Ruth C. White, PhD, MPH, MSW, is clinical associate professor at the University of Southern Californias School of Social Work and has taught undergraduate and graduate students in social work for fifteen years. White received her MSW from McGill University and her PhD and MPH from the University of California, Berkeley. She has worked as a social worker in Canada, the US, and the UK in various types of social work settings, and she keeps a blog at bipolar-101.blogspot.com. To find out more about White, visit ruthcwhite.com.
Bipolar disorder represents one of the most complex and challenging mental health conditions. Self-management or wellness strategies are a critical part of achieving optimal health and quality of self when living with the condition. Preventing Bipolar Relapse represents a valuable resource for people who are newly diagnosed, struggling, or just wanting to learn from someone who has been there how best to stay in balance. Packed full of evidence-informed tips and tools, this accessible and pragmatic book offers ways for people with bipolar disorder to flourish.
Erin Michalak, associate professor in the department of psychiatry at the University of British Columbia in Vancouver, Canada, and coeditor of Practical Management of Bipolar Disorder
Preventing Bipolar Relapse is an essential guide for the consumer and caregiver alike. Whites SNAP approach gives the reader an easy method to successfully navigate the complexities of bipolar disorder. Her personal experience offers hope, encouragement, and the tools to prevent relapse.
Muffy Walker, MSN, MBA, founder and chairman of the board at the International Bipolar Foundation
Maintaining stabilization and relapse prevention is one of the most important and challenging aspects of treatment for bipolar disorder. This is a topic that has rarely been addressed in the integrative way White spells out in her book. Highly recommendedboth for those suffering from bipolar disorder and their loved ones.
John Preston, PsyD, professor emeritus with Alliant International University, Sacramento
Publishers Note
This publication is designed to provide accurate and authoritative information in regard to the subject matter covered. It is sold with the understanding that the publisher is not engaged in rendering psychological, financial, legal, or other professional services. If expert assistance or counseling is needed, the services of a competent professional should be sought.
Weekly Medication Log adapted from Chart 3.1: Medication Log; Weekly Triggers and Mood Chart adapted from Chart 4.2: Tracking Moods and Triggers; Daily Mood and Food Tracker adapted from Action Step 8.1: Log Your Daily Food Intake; Weekly Meal Plan adapted from Action Step 8.3: Create Your Meal Plan; all in BIPOLAR 101 2009 Ruth C. White and John Preston. Used by permission of New Harbinger Publications, Inc.
Distributed in Canada by Raincoast Books
Copyright 2014 by Ruth C. White
New Harbinger Publications, Inc.
5674 Shattuck Avenue
Oakland, CA 94609
www.newharbinger.com
Cover design by Amy Shoup; Acquired by Melissa Kirk; Edited by Will DeRooy
All Rights Reserved
Library of Congress Cataloging-in-Publication Data on file
ePub ISBN: 9781608828838
I would like to thank my incredibly talented medical team at Group Health Cooperative in Seattle, including my psychiatrist, Dr. Donna Lohmann, and my psychotherapist, Mike Welsch, MSW, for helping me learn how to prevent relapse of my bipolar symptoms and for always being there when I needed themin person, by phone, or by e-mail. They taught me how to trust my knowledge of my illness and my knowledge of myself so that I could take the steps I needed to maintain my health while living the full life I want to live and having the productive career I want to have. Of course there were times when my symptoms (or unhealthy habits) got the best of me and broke my years of quiet; but that is the nature of the beast that is bipolar disorder.
Thank you to all the folks in the various Facebook groups that provide support for people affected by bipolar disorder, many of whom agreed to share with me (and you) their ways of preventing bipolar relapse, some of which I have included in this book.
Thanks to acquisitions editor Melissa Kirk for her patience, support, and guidance; for proposing the idea for this book; and for suggesting that I write it. And to Will DeRooy, my copyeditor, who made sure the words were where they should be.
A huge thank-you to my research assistant, Matthew Pritchard, a student at Seattle University, without whose long hours on research databases and meticulous preparation of my references this manuscript would not have been completed on time. His hard work, discipline, timeliness, and high standards have set the bar high for research assistants to come. I expect great things of him.
I want to thank my parents for always telling me I could do whatever I wanted and supporting me as I attempted to do just that. I am forever grateful to the friends and family who supported me when my symptoms would return. Your patience and love got me through. Last, I want to thank my daughter, Maya, who always makes me laugh and inspires me with her confidence in herself and the possibilities of life. She is also my inspiration for doing everything I can to prevent my own bipolar relapse.
Finding out that you have bipolar disorder can be unsettling and scary. It may be difficult to accept that you have a chronic illness that requires medication and lifelong management. Yet acceptance is the first step to getting and staying better. Once you accept that you have bipolar disorder, with the right combination of lifestyle changes, medication, and therapy, you can manage it successfully. That is the focus of this book.
The steps to managing your bipolar disorder and preventing relapse may be simple, but they are not always easy. Preventing bipolar relapse requires motivation, a commitment to your own health, discipline, structure, courage, and a belief that you can get better. You need effective and creative strategies for promoting your own healthy behavior and for avoiding the recurrence of your bipolar symptoms. Success at preventing bipolar relapse also requires the help of others such as your friends, your partner, your family, and your health care providers. If you have bipolar disorder and want to live a healthier, more balanced life, this book is for you. This is a book that I hope will help you manage your illness by reducing the frequency and severity of your symptoms so that you can improve the quality of your life.
In 2004, I was diagnosed with bipolar disorder. (I personally prefer the term manic depression, because it more accurately reflects the two conditions that are described by the more modern bipolar disorder.) By that time, I had already had symptoms of the disorder for twenty years, and I had learned how to manage some of the more obvious ones. For example, I learned early in my life that exercise made me feel really good and kept my mood stable and my brain clear. Later, I also realized that caffeinated drinks made me wired and sometimes irritable. So I would try to get in a walk or swim three to five times a week and keep my caffeine intake limited to one medium cup of a caffeinated beverage before noon. Since my teenage years I had kept a journal, so I had begun to also understand the influence of my menstrual cycle on the way I was feeling. My journal helped confirm my bipolar diagnosis because it clearly showed that I had experienced manic and depressive episodes (although I had not recognized them as such). It allowed my mental health care provider to see patterns over time and helped me understand how my illness presented in my particular case, affecting my behavior and my life.
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