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Bipolar Disorder

Disclaimer:

This publication is based on a Mind UK publication and the original version may be found here: https://www.mind.org.uk/information-support/a-z-mental-health/

Thank you to Mind UK for sharing their valuable content with us. Content included in Mental Health A-Z is made available free of charge and does not form part of any commercial activity. The adaptation has been done independently by Mind HK and is intended for general information purposes only.

How can I help myself cope? 

Bipolar disorder can make you feel like you have little control. However, there are lots of things you can do to manage your symptoms and increase your wellbeing: 

  • get to know your moods 
  • take practical steps 
  • look after your physical health 
  • build a support network 

Get to know your moods 

  • Monitor your mood. It can be helpful to keep track of your moods over a period of time. You could try using a mood diary (there are many freely available, such as this one from Bipolar UK). 
  • Understand your triggers. For example, if you often feel high after a late night or low when facing a deadline, it can help to recognise these patterns. Then you can take action to avoid the trigger, or minimise its impact. 
  • Learn your warning signs. You may start to notice that there is a pattern to how you feel before an episode. This could be: 
    • changes in your sleeping pattern
    • changes in your eating patterns or appetite
    • changes in your behaviour

Being aware that you are about to have a change in mood can help you make sure you have support systems in place and that you can focus on looking after yourself. It can also help to discuss any warning signs with family and friends, so they can help you. 

“I have to be careful how much social contact I have – too much can send me high. I have to start saying ‘no’ to demands.” 

Take practical steps 

  • Stick to a routine. Having a routine can help you feel calmer if your mood is high, motivated if your mood is low, and more stable in general. Your routine could include:
    • day-to-day activities, such as when you eat meals and go to sleep
    • time for relaxation or mindfulness
    • time for hobbies and social plans
    • taking any medication at the same time each day – this can also help you manage side effects and make sure that you have a consistent level of medication in your system

“I have an alarm set on my phone so I take my meds at the same time every day.” 

  • Manage stress. Stress can trigger both manic and depressive episodes. There are lots of things you can do to make sure you don’t get stressed or look after yourself when you do encounter stress. (See our pages on managing stress for more information.) 
  • Manage your finances. You can contact Investor and Financial Education Council (IFEC) for free, impartial financial advice. (Also see our page on money and mental health for information on the relationship between money worries and mental health) 
  • Plan ahead for a crisis. When you’re in the middle of a crisis it can be difficult to let others know what kind of help you would find most helpful, so it can be useful to make a plan while you are well for how you want to be treated when you are unwell. (See our pages on finding help during a crisis for more information.) 

Look after your physical health 

  • Get enough sleep. For lots of people with bipolar disorder, disturbed sleep can be both a trigger and a symptom of episodes. Getting enough sleep can help you keep your mood stable or shorten an episode. (See our pages on coping with sleep problems for more information.) 
  • Eat a healthy diet. Eating a balanced and nutritious diet can help you feel well, think clearly and calm your mood. (See our pages on food and mood for more tips.) 
  • Exercise regularly. Exercise can help by using up energy when you’re feeling high and releasing endorphins (‘feel-good’ chemicals in the brain) when you’re feeling low. Gentle exercise, like yoga or swimming, can also help you relax and manage stress. (See our pages on physical activity for more information.) 

“The trick for me is not to be seduced by the ‘high’ and to look after myself – get enough sleep, good nutrition.” 

Build a support network 

Building a support network can be really valuable in helping you manage your mood. A support network might include friends, family or other people in your life who you trust and are able to talk to. The kind of support they can offer includes: 

  • being able to recognise signs that you may be manic or depressed 
  • helping you look after yourself by keeping a routine or thinking about diet 
  • listening and offering understanding 
  • helping you reflect on and remember what has happened during a manic episode 
  • helping you plan for a crisis 

“When I tip the balance by going too high or low, I approach people for support.” 

Peer support 

Making connections with people with similar or shared experiences can be really helpful. You could try talking to other people who have bipolar disorder to share your feelings, experiences and ideas for looking after yourself. For example: 

  • you can search Mind HK’s Community Directory to see what peer support groups are available
  • try an online peer support community, such as Bipolar Hong Kong, Hong Kong’s first peer-led bipolar support network
  • find a local support group
  • check out our tips on peer support 

If you’re seeking peer support on the internet, it’s important to look after your online wellbeing.

“No two people’s experience is the same but there’s a peace and joy in not having to explain. Of shared understanding. Of coming home.” 

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What is iACT Service?

Improving Access to Community Therapies (iACT®) is one of the services from Mind HK. Trained Wellbeing Practitioners will offer initial assessment and early intervention for people dealing with mild to moderate symptoms of depression, anxiety, or other emotional difficulties.

 

The service includes 6-8 sessions of low-intensity psychological support, the flexibility of the service allows individuals to receive free and timely support when needed.

If you’re aged between 18 – 65 and are facing some emotional challenges, we would like to invite you to take an online assessment for us to gain a better understanding of your current emotional struggle.

 

If you’re eligible, we’ll get you connected with a Wellbeing Practitioner within two weeks to sort out the next steps.

The service runs for about 3 months and includes 6-8 support sessions, tailored to your needs.

 

We encourage you to attend all sessions and actively practice the tips and exercises provided by your Wellbeing Practitioner.

We take your privacy seriously. Your chats with the Wellbeing Practitioner are confidential.

 

We won’t share any of your info unless you’ve provided consent or if there are risks detected.

This programme isn’t suitable for people facing emergencies, major setbacks, or those diagnosed with serious or complex mental health conditions.

 

If you’re having thoughts of suicide or self-harm, this programme might not meet your needs, so please seek help right away. You can check out Mind HK’s “Find Help Now” page for immediate information and services.

Most of our Wellbeing Practitioners have backgrounds in psychology or counselling and are passionate about mental health. They’ve gone through about 140 hours of intensive training and completed at least 120 hours of supervised clinical practice over 9 months to ensure the quality of service.

 

They’re trained by accredited local experts in the mental health field, including clinical psychologists, counselling psychologists, counsellors, and psychiatrists. Plus, we regularly check how effective our services are. All service outputs and performances are subject to consistent monitoring.

Who is suitable for participating in this programme?

This programme welcomes anyone between the ages of 18 and 65 who may be feeling lost or facing emotional difficulties. Please note that this programme is not suitable for individuals diagnosed with severe or complex mental health conditions.

This programme is not suitable for individuals diagnosed with severe or complex mental health conditions, but suitable for those who experience mild to severe moderate anxiety, mild to moderate depression, or other emotional challenges. If you are currently experiencing a major setback or even having thoughts of suicide or self-harm, please visit the “Find Help Now” page on our Mind HK’s website for immediate information and services.

After signing up, our Wellbeing Practitioner will contact you within two weeks to schedule a convenient time for a 45-minute conversation, either via video or phone call, according to your preference. During the conversation, the Wellbeing Practitioner will understand your current situation and help you gain a better understanding of your emotional state based on the questionnaire you filled out during application. Additionally, they will provide recommendations for appropriate community resources based on your needs, helping you take an important first step in taking care of your mental health.

Although the intervention procedure is mostly standardised, Wellbeing Practitioners will work flexibly with clients to address individual presenting problems and unique characteristics.

Our Wellbeing Practitioners are trained to support people who experience mild to moderate mental health difficulties primarily. This programme is not suitable for the situations mentioned above. If you are currently experiencing a major setback or even having thoughts of suicide or self-harm, please visit the “Find Help Now” page on our Mind HK’s website for immediate information and services.

Your conversations with the Wellbeing Practitioner are absolutely confidential. Any information about you will not be shared with anyone without your consent unless you or others are at immediate risk or the Wellbeing Practitioner has reason to believe that you may be in imminent danger.
Supervisors will monitor trainees’ development throughout the placement to ensure that they are meeting the required level of competency to pass the training course at the end of the placement.

Yes, it is necessary to book an appointment in advance by filling out the form. Additionally, you can select one of the five stores yourself. We will allocate clients to different Wellbeing Practitioners based on their chosen location.

Before having the conversation, we will ask you to fill out a basic questionnaire for preliminary screening assessment. This screening process aims to ensure that the training received by the Wellbeing Practitioners is sufficient to meet the needs of the individuals receiving the service. If it is determined after the screening assessment that the service is not suitable for you, Mind HK will provide alternative recommendations to ensure your safety and support.

For adults who are suitable for this service, all Wellbeing Practitioners have received training on how to identify and respond to safety and risk issues. If you have any concerns about the support process, the Wellbeing Practitioners have appropriate measures in place and will develop response plans based on the urgency of the situation. They can also access support from clinical practitioners from Mind HK or participating organisations.

What private training does Mind HK provide?

Mind HK provides 4 themes of mental health training, including: Supporting Self, Supporting Others, Family Wellbeing and DEI (Diversity, Equity and Inclusion).

 

Check out the brochure here for more information.

Mind HK provides a wide range of standardised mental health training, which can be tailored to different circumstances. Chat with our team to explore more! 

Our trainers come from a diverse, accredited pool of clinically experienced professionals. Check out our trainers’ biographies here.

Yes, the Mental Health First Aid class of Mind HK is internationally accredited by the MHFA International. The content and certification is delivered by trainers certified from the Mental Health Association of Hong Kong. You can find out our trainers accreditation here.

We are here to support your mental health education journey! Reach out to us and chat with our team.

Self-care

How can I help myself cope? 

Bipolar disorder can make you feel like you have little control. However, there are lots of things you can do to manage your symptoms and increase your wellbeing: 

  • get to know your moods 
  • take practical steps 
  • look after your physical health 
  • build a support network 

Get to know your moods 

  • Monitor your mood. It can be helpful to keep track of your moods over a period of time. You could try using a mood diary (there are many freely available, such as this one from Bipolar UK). 
  • Understand your triggers. For example, if you often feel high after a late night or low when facing a deadline, it can help to recognise these patterns. Then you can take action to avoid the trigger, or minimise its impact. 
  • Learn your warning signs. You may start to notice that there is a pattern to how you feel before an episode. This could be: 
    • changes in your sleeping pattern
    • changes in your eating patterns or appetite
    • changes in your behaviour

Being aware that you are about to have a change in mood can help you make sure you have support systems in place and that you can focus on looking after yourself. It can also help to discuss any warning signs with family and friends, so they can help you. 

“I have to be careful how much social contact I have – too much can send me high. I have to start saying 'no' to demands.” 

Take practical steps 

  • Stick to a routine. Having a routine can help you feel calmer if your mood is high, motivated if your mood is low, and more stable in general. Your routine could include:
    • day-to-day activities, such as when you eat meals and go to sleep
    • time for relaxation or mindfulness
    • time for hobbies and social plans
    • taking any medication at the same time each day – this can also help you manage side effects and make sure that you have a consistent level of medication in your system

“I have an alarm set on my phone so I take my meds at the same time every day.” 

  • Manage stress. Stress can trigger both manic and depressive episodes. There are lots of things you can do to make sure you don’t get stressed or look after yourself when you do encounter stress. (See our pages on managing stress for more information.) 
  • Manage your finances. You can contact Investor and Financial Education Council (IFEC) for free, impartial financial advice. (Also see our page on money and mental health for information on the relationship between money worries and mental health) 
  • Plan ahead for a crisis. When you’re in the middle of a crisis it can be difficult to let others know what kind of help you would find most helpful, so it can be useful to make a plan while you are well for how you want to be treated when you are unwell. (See our pages on finding help during a crisis for more information.) 

Look after your physical health 

  • Get enough sleep. For lots of people with bipolar disorder, disturbed sleep can be both a trigger and a symptom of episodes. Getting enough sleep can help you keep your mood stable or shorten an episode. (See our pages on coping with sleep problems for more information.) 
  • Eat a healthy diet. Eating a balanced and nutritious diet can help you feel well, think clearly and calm your mood. (See our pages on food and mood for more tips.) 
  • Exercise regularly. Exercise can help by using up energy when you’re feeling high and releasing endorphins ('feel-good' chemicals in the brain) when you’re feeling low. Gentle exercise, like yoga or swimming, can also help you relax and manage stress. (See our pages on physical activity for more information.) 

“The trick for me is not to be seduced by the 'high' and to look after myself – get enough sleep, good nutrition.” 

Build a support network 

Building a support network can be really valuable in helping you manage your mood. A support network might include friends, family or other people in your life who you trust and are able to talk to. The kind of support they can offer includes: 

  • being able to recognise signs that you may be manic or depressed 
  • helping you look after yourself by keeping a routine or thinking about diet 
  • listening and offering understanding 
  • helping you reflect on and remember what has happened during a manic episode 
  • helping you plan for a crisis 

“When I tip the balance by going too high or low, I approach people for support.” 

Peer support 

Making connections with people with similar or shared experiences can be really helpful. You could try talking to other people who have bipolar disorder to share your feelings, experiences and ideas for looking after yourself. For example: 

  • you can search Mind HK’s Community Directory to see what peer support groups are available
  • try an online peer support community, such as Bipolar Hong Kong, Hong Kong's first peer-led bipolar support network
  • find a local support group
  • check out our tips on peer support 

If you're seeking peer support on the internet, it's important to look after your online wellbeing.

“No two people's experience is the same but there's a peace and joy in not having to explain. Of shared understanding. Of coming home.”