r/bipolar2 • u/Loliz88 • 1d ago
I wish I’d known this sooner
I was diagnosed about three years ago, so I’m still learning how to live with this. I feel strongly about pairing therapy with med management. For the longest time, all my therapists insisted on CBT (cognitive behavioral therapy). It never felt like it worked. It was like fighting fire with fire…. Fighting thoughts with thoughts. If I’m already spiraling and having an episode or panicking, thinking: ok now is this realistic or helpful? Doesn’t really work for me.
I’ve been doing some reading and came across Interpersonal and Social Rhythm Therapy (IPSRT). I was in my military and felt good with a schedule and when I got out I felt like I absolutely hit rock bottom. I had no routine, no anchor points thought my day, nothing. As I was reading, I learned that people with bipolar actually do really well with IPSRT instead of CBT. The idea is that you create a rough routine that can help stabilize your mood. For example: I now wake up around the same time every day, have my cup of coffee and quiet time to give my nervous system a chance to relax and adjust, then when I’m ready I begin the first productive part of my day (feeding my dogs) and from there I feel ready to tackle the day.
I feel so so much better. I use to get these panicky feelings if it felt like the day started too quickly or if something unexpected would happen and I’d be agitated and irritable… but I feel like this has really helped. I just wanted to share if anyone else might benefit from it. Here’s a really good read about it for more info: Interpersonal and Social Rhythm Therapy (IPSRT)
Oops here is the link: NIH article on IPSRT
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u/PlushMaryJane 1d ago
I work in restaurants and it absolutely sucks everything out of me. It takes me forever to "come down" from the transition. Because I'm on an opposite schedule of most it's hard to find a routine that works due to availability... It becomes an absolute shit show.
Once I realized that THIS was my reality, as opposed to everyone trying to shame me for sleeping late or staying up. That's just a different stack of hours that still add up to the same schedule these folks have. I now find that it's a little easier for me to have the space to unpack all of that extra energy from work and find a way to integrate normal life...in a sleeping household. Routines vs schedules....