Meditation To Reduce Bipolar Disorder Symptoms
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By Ritika
MEDITATION TO REDUCE BD SYMPTOMS
- What is BD?
BD is stand for Bipolar Disorder disease also called manic depression. A disorder associated with episodes of mood swings ranging from depressive lows to manic highs also called manic depression and manic highs.
It is basically a brain disorder that causes changes in a person's mood, energy, and ability to function. People with bipolar disorder experience intense emotional states that typically occur during distinct periods of days to weeks, called mood episodes. These mood episodes are categorized as manic/hypomanic (abnormally happy or irritable mood) or depressive (sad mood). People with bipolar disorder generally have periods of neutral mood as well. When treated, people with bipolar disorder can lead full and productive lives.
- Cause of bipolar disorder
The exact cause of bipolar disorder is unknown, but several factors may be involved, such as:
1.Biological differences; People with bipolar disorder appear to have physical changes in their brains. The significance of these changes is still uncertain but may eventually help pinpoint causes.
2.Genetics; Bipolar disorder is more common in people who have a first-degree relative, such as a sibling or parent, with the condition. Researchers are trying to find genes that may be involved in causing bipolar disorder.
Mania and hypomania
Mania and hypomania are two distinct types of episodes, but they have the same symptoms. Mania is more severe than hypomania and causes more noticeable problems at work, school and social activities, as well as relationship difficulties. Mania may also trigger a break from reality (psychosis) and require hospitalisation.
Both a manic and a hypomanic episode include three or more of these symptoms:
- Abnormally upbeat, jumpy or wired
- Increased activity, energy or agitation
- Exaggerated sense of well-being and self-confidence (euphoria)
- Decreased need for sleep
- Unusual talkativeness
- Racing thoughts
- Distractibility
- Poor decision-making — for example, going on buying sprees, taking sexual risks or making foolish investments
MEDITATION-Meditation is a practice in which an individual uses a technique – such as mindfulness, or focuses the mind on a particular object, thought, or activity – to train attention and awareness, and achieve a mentally clear and emotionally calm and stable state. Meditation is practised in numerous religious traditions.
- Meditation is one practice that can assist you in your endeavour. Meditation is a simple and natural way to relax and reduce stress that can be beneficial for persons who have bipolar disorder.
- Meditation isn't a cure for bipolar disorder, but it can help you manage your mood if you incorporate it into your treatment plan.
- It aids in the development of awareness of uncomfortable thoughts and feelings, allowing you to disengage rather than try to change or solve them.
- Meditation aids in the strengthening of the mind-body connection. It is both free and simple to use. It may be learned in a classroom setting or at home, making it accessible to anyone who wants to give it a shot. There are several levels, ranging from beginner to advance.
- Concentrating on a wonderful experience and then attempting to replicate it as realistically as possible in your imagination.
- Chanting a calming mantra like "om".
- Going for a walk and concentrating solely on the experience of walking.
Can meditation improve mood?
- Meditation won’t cure bipolar disorder, but it may help improve your mood.
- Meditation may also help with long-term mood symptoms — meaning that it may help prevent the extreme ups and downs associated with bipolar disorder.
Performing a deep meditation
Different kind of yogas pattern which can perform to calm body and mind.
How meditation can be done to treat bipolar disorder;
- Four types of meditation for bipolar disorder;
1.Mindful Breathing ; Seated breathing techniques are usually the best place to start. This is one of the most natural methods to learn. Essentially you sit and focus your mind on your breathing. This slows your mind down and helps to create internal balance and harmony. Hence, it helps regulate the lows and highs of manic depression.
2: Mindful Cognitive Therapy (MCT) ;Mindfulness is one of the most important of all techniques and one of the easiest. In mindfulness, you focus the mind on the present moment in a non-judgemental fashion. This helps your mind to relax and helps you to control your mood, which is very beneficial for manic depressives.
3: Zazen ;Zazen is a great meditation for bipolar disorder. This is the meditative practice used by the Zen sect of Mahayana Buddhism.
Zen methods are similar to breathing techniques. What makes Zen different is that it uses specific body postures that help us relax.
Zen meditation helps because it trains you to focus and to create inner balance. It completely closes you off to external stimuli, which is invaluable for people whose conditions are triggered by external stimuli, such as noises.
4: Zen walking ;This is a gentle, slow technique that is excellent for general relaxation. It is advocated by Zen Master Thich Nhat Hanh.
Think about the last time you went for a long walk and how relaxing it felt. Multiply that by ten. That’s how relaxing zen walking is.
Can meditation help bipolar disorder or cure it?
- There is significant scientific evidence indicating that meditation can help with bipolar disorder and certainly with the symptoms of the condition.
- Meditation improves cognitive function
- Science shows that meditation can improve cognitive functioning and help with emotions.
- Helps the brain
- We can use meditation to regulate emotions and moods. Specifically, meditation strengthens the prefrontal cortex. This is the emotional control centre of the brain. It controls depression, mania, and other emotions.
- Improves amygdala activity
- The condition causes highs and lows of amygdala reactivity. This is partly the reason for the euphoria, irritability, insomnia, inattention, and distractibility. Research [Andressa A. Magalhaes et al. Frontiers in Neuroscience] shows that meditation balances amygdala activity to help stabilize mood.
- Strengthens the nervous system
- Meditation also stimulates your whole nervous system. In turn, this causes it to reorganise at a higher rate. Plus, it increases neurogenesis to create new neurons in the brain. This helps to fortify neural pathways and synchronise the right brain and left brain, creating “whole brain synchronisation.”
- Better self control.
- Improves neurotransmitters.
- Balances serotonin levels
- When we meditate, we learn to observe thoughts and moods in a calm way. And we learn to detach from those moods, so we are less reactive.
- Strengthens prefrontal cortex.
Summary
There are certainly many benefits of meditation for people with bipolar disorder. However, always make sure that you are comfortable and that it is safe to practice meditative exercises. I urge you to speak to a doctor or mental health professional before trying these techniques. Meditation is not meant to replace your regular treatment, psychotherapy, or medication but it is used as a side therapy.
To know more about Building Capacity For Your Life Journey: A Roadmap to Personal Growth read here
References;
- https://www.thedailymeditation.com/meditation-bipolar-disorder.
- https://www.longdom.org/open-access/how-meditation-can-help-you-manage-bipolar-disorder-82124.html
- https://www.healthline.com/health/bipolar-disorder/meditation#using-meditation