CBT techniques for bipolar disorder
CBT teaches several skills that target the different ways bipolar disorder [5] affects you. These include:
- Accepting your diagnosis: In many cases, a lot of people refuse to believe that their symptoms are a result of a disorder. However, that is the first step before treatment can be administered. It is often difficult for people with bipolar disorder to accept, which is why it is important to explain the signs, symptoms, and causes to them. Acknowledging that you have the condition will help you focus on how to recover from it faster.
- Monitoring your mood: While your therapist will ensure that they are closely monitoring your condition, it is important that you also do the same. This is often done using a worksheet or journal, which is kept daily between every session. Your therapist will ask you to rate your mood on a scale of 0 to 10, where 0 means depressed, 5 means “feeling OK,” and 10 means an elevated mood. This will help become more aware of your mood triggers.
- Cognitive restructuring: The purpose of this process is to correct flawed thought patterns by learning how to become more aware of the effects your thoughts have on your mood, how to identify problematic thoughts, and how to change or correct them. The therapist will teach the patient how to manage negative thoughts by distortions, such as all-or-nothing thinking, and generate more balanced thinking.
- Problem-solving frequently: This is a process that involves learning how to identify a problem, generate possible solutions, select the most suitable solution, execute it, and evaluate the outcome. This step is taught in therapy, your therapist [6] will teach you problem-solving techniques during sessions. Problems can be in any aspect of life, including relationship distress or family issues. All these stressors can put you at greater risks if not resolved.
- Improving your social skills: Some people with bipolar disorder tend to lack specific social skills, which causes them to feel like they are not in control and affects their quality of life. This step involves learning specific skills such as assertiveness, which can help manage interpersonal skills better.
- Having a stable routine: Having a regular and predictable routine daily establishes a rhythm to your day. Which helps stabilize your mood. A balanced routine should include exercising in the morning, setting a consistent mealtime and sleeping schedule, doing chores, and making social plans.