Managing negative thoughts associated with bipolar disorder
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Posted on: 28th May 2025
Managing negative thoughts with bipolar disorder can be challenging but very doable with consistent strategies. Here are some evidence-based techniques that can help:
Cognitive-Behavioral Strategies
Thought Monitoring (Thought Records)
Cognitive Restructuring
Write down negative thoughts as they come up.
Challenge them by asking: Is this thought realistic? What's the evidence for and against it?
Replace extreme, black-and-white thinking with more balanced perspectives.
Example: Change “I always mess things up” to “I made a mistake, but I can learn from it.”
Mindfulness & Acceptance
Mindfulness Meditation
Acceptance and Commitment Therapy (ACT)
Practice staying present, observing thoughts without judgment.
Apps like Headspace or Insight Timer can guide you through mindfulness practices.
Accept difficult thoughts without engaging in a struggle with them.
Focus on living in line with your values, even when thoughts are unpleasant.
Behavioral Approaches
Activity Scheduling
Behavioral Activation
Plan meaningful or enjoyable activities daily, even if you don’t feel like it.
This can break the cycle of negative thoughts feeding inactivity and isolation.
Engage in goal-directed behavior to shift mood and interrupt rumination.
Start small — even getting out of bed and showering is progress.
Social & Therapeutic Support
Talk It Out
Set Boundaries with Toxic Influences
Speak with a therapist, friend, or support group. Verbalizing thoughts can reduce their intensity.
Limit time with people or situations that consistently trigger negative thinking.
Medical & Routine Support
Stick to Your Treatment Plan
Regular Sleep, Nutrition, and Exercise
Ensure consistency with medication and therapy, especially if you're prone to depressive episodes.
Mood stability is closely linked to sleep and physical wellness.
Create a daily routine that supports your health.
Other Helpful Practices
Journaling
Use a gratitude journal or mood journal to track shifts in your thinking and emotions.
Grounding Techniques
When overwhelmed, use grounding (e.g., 5-4-3-2-1 sensory method) to bring attention to the present.
Cognitive-Behavioral Strategies
Mindfulness & Acceptance
Behavioral Approaches
Social & Therapeutic Support
Medical & Routine Support
Other Helpful Practices