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Being hypomanic involves a variety of emotions and moods. You may feel agitated and irritable. On the other hand, you may feel as though you understand the secrets of the Universe (grandiose thoughts). You may feel very energetic, but find yourself running from task to task without getting anything done. It is also difficult to concentrate and focus.
When you feel hypomanic, the goal is to get calm. Not only will you feel better, but you’re less likely to act on any of your impulses. The five ways to beat hypomania are to calm down, engage in self-care, combat negative talk, rely on your support system (including psychiatrist), and distract yourself.
The first thing you want to do is try to achieve some peace. Take five deep breaths and let thoughts flow out of your mind. You can also get some peace by grounding yourself. Ask yourself, “What do I see?”, “What do I hear?” “What do I taste?” “What am I touching?” and “What do I smell?”. Grounding yourself brings you back in touch with your environment. You may find it helpful to go outside to ground yourself. Grounding also helps you feel connected to events and the things around you.
Second, engage in self-care. This means making sure you’re eating healthy and keeping hydrated. Getting enough sleep. Treating yourself with gentleness. Think of how you treat family and friends when you know they’re going through a rough time and apply that same kindness to yourself.
Something that goes hand in hand with self care is combating negative self-talk. You might be thinking that you’ve messed things up again. Practice self-compassion and positive self-talk. You did the best you could. You deserve understanding and support.
Another good technique is reframing; taking something that’s not so great and turning it into an opportunity. Maybe when it comes to social situations you find yourself saying, “I’m not up for this.” But what have you got to lose by going? You could have some really interesting conversations or meet somebody new. And every time you reach out to make those connections, you feel a little bump in your self esteem and it’s easier the next time. All this by reframing. What have you got to lose?
Fourth, look for the moments of joy. Even the worse day has something good about it. Focus on the good. Write it down if you need to. Along with joyful times, you can repeat positive affirmations. Such as, “I am a unique, wonderful individual”. Ten positive affirmations are:
1.) I am the architect of my life; I build its foundation and choose its contents.
2.) Today, I am brimming with energy and overflowing with joy.
3.) My body is healthy; my mind is brilliant; my soul is tranquil.
4.) I am superior to negative thoughts and low actions.
5.) I have been given endless talents which I begin to utilize today.
6.) I forgive those who have harmed me in my past and peacefully detach from them.
7.) A river of compassion washes away my anger and replaces it with love.
8.) Creative energy surges through me and leads me to new and brilliant ideas.
9.) Happiness is a choice. I base my happiness on my own accomplishments and the blessings I’ve been given.
10.) I possess the qualities needed to be extremely successful.
Fifth, to keep the negative self-talk down, distract yourself. Do something you enjoy doing whether its playing a computer game or reading or painting or any of 100s of things you can do for pleasure. You might even want to keep a Distraction Kit where you put in items you like to do. Then, all you have to do is open the box and grab something that looks good.
Next time you feel hypomania creeping in try the following:
- get peaceful with deep breaths;
- engage in self-care;
- combat negative self-talk;
- look for the good; and
- distract yourself.
Don’t be discouraged if you have to keep coming back to these items…I know I do.
What is your experience with hypomania? Tell me in the comments below 🙂 Do you tend to feel happy or irritable?
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