I was diagnosed with bipolar over a decade ago. And after all that time, the biggest thing I’ve learned is this: you can’t cure bipolar disorder – but you can influence it. You can’t make it disappear, but you can take steps to keep it from running the show.
This is about what’s worked for me. It won’t be the same for everyone, and I’m not a doctor, so take it as one person’s experience, not gospel. But if anything here helps someone else feel a bit more in control, it’s worth sharing.
1. Medication
Let’s start with the obvious one. I didn’t want medication when I was younger. I was diagnosed with depression as a teenager and refused antidepressants. I didn’t like the idea of being “on something.”
But everything changed in my 30s when I hit a mixed episode. I realised I was either going to seriously hurt myself or just live in a really miserable state unless something shifted. That’s when I came around to medication.
Now I take a mood stabiliser and an antidepressant. It’s made a massive difference, but getting here wasn’t quick or easy. There was trial and error with different meds, weaning off some, trying others, dealing with side effects. Not fun, but worth it.
I know medication isn’t for everyone. And not everyone has a positive experience with it. But for me, it’s been one of the biggest game changers.
2. Talking to Someone (Anyone)
Therapy, counselling, coaching, yes, all of that. But also: just talking. To friends, to your partner, to people you trust. It doesn’t have to be structured or official. You just need to get things out of your head.
Because when you’re stuck in your own mind, especially with depression, everything gets bigger and heavier. Saying things out loud, even if it doesn’t “solve” anything, takes some of the power away.
Also, it helps other people understand what’s going on with you. They may not be able to fix it, but at least they’re not left in the dark.
And with therapy specifically, it can feel weird and awkward at first. You might not find the right person straight away. But when it clicks, the self-awareness you gain from it is huge. Understanding your own patterns, triggers, and fears helps you stop blaming yourself and gives you space to start changing things.
3. You’re Not Alone
Depression convinces you that you’re broken, weird, or just wrong somehow. You look at everyone else and think they’ve got it together and you’re the outlier.
But that’s bullshit.
The internet has made it easier than ever to find people going through similar stuff. Whether it’s forums, Facebook groups, coaching circles, or anonymous spaces, you can connect. And when you do, the isolation lifts. You realise: it’s not just you. That’s powerful.
4. Diet (Yeah, the Boring Bit)
It’s not sexy or exciting, but food matters. For me, refined sugar is a massive trigger. It wrecks my focus, makes me hyper, and messes with my mood.
That doesn’t mean I never eat crap. But I’m mindful of it now. Everyone’s different, what affects me might not affect you – but it’s worth paying attention to how food impacts your mood. It’s one of the things you can control, and that in itself feels empowering.
5. Exercise (Especially Running)
This one’s core. Running, particularly long-distance stuff like ultramarathons, has become fundamental to my mental health. When I don’t run – whether from injury or recovery – I feel the difference. I feel less capable, more agitated, more stuck.
Running gives me release (with speed work) and peace (with long, slow runs). It also builds self-esteem. When you complete something hard, whether it’s a 5k or a 100-mile ultra, no one can take that away from you. Not even your own brain.
It’s not about being elite. It’s about proving to yourself that you can show up, do hard things, and finish. That matters.
6. Accepting Help From People Who Care
If someone offers help, take it. People who love you don’t want to see you suffer. And you’re not a burden for needing support.
Whether it’s a walk, a chat, or just someone checking in, that connection matters. Asking for help isn’t weakness. It’s actually strength. Especially when you’re feeling worthless or ashamed or like you’re dragging everyone down – it takes guts to reach out. But do it.
7. Give Yourself a Break
This is the big one.
Bipolar, depression, anxiety – none of it makes you weak or unworthy. It doesn’t define who you are. And you don’t need a traumatic backstory to “justify” your mental health issues.
I used to feel guilty for having bipolar because I had a good upbringing. But mental illness doesn’t care about your backstory. It can happen to anyone. Rich, poor, famous, unknown – brains do weird shit. It doesn’t mean you’re broken.
Cut yourself some slack. Some days you’ll be on the floor. That doesn’t make you bad. It makes you human.
Final Thought: You Can’t Fix It, But You Can Own It
You can’t cure bipolar. But you can manage it. You can learn what helps, what doesn’t, and take action. Even if the depression doesn’t disappear, even if you still have bad days – you’ve taken back some control.
And that’s everything.
You don’t have to be perfect. Just keep trying. Find what helps and build from there.
Thanks for reading. Whoever you are you matter. You’re worthy. You’re not alone ❤️