Cyclothymic Disorder

Management and Resources

At home

When someone is depressed or emotionally dysregulated, it can be difficult to make behavior changes. Seemingly small tasks like taking a shower or making a meal might feel daunting. Even so, small tweaks to one’s daily routine may aid in their recovery. The following bite-size behavioral strategies can help make a difference to those struggling with their mood symptoms:

Try to accomplish one thing each day

These can be simple actions like getting outside for a walk, going to the grocery store, or meeting a friend for coffee.

Do one kind thing for someone else

This can be as small as a text message to say “I’m thinking of you,” or kind words over phone or email to a family member or friend. Some people feel better when they volunteer occasionally in their community. This helps focus thoughts away from oneself and, at the same time, help others in need.

Take time to acknowledge efforts

After accomplishing something, even as simple (or as hard!) as cleaning the yard or your kitchen, reflect on a part of it that was well done.

Find things to be grateful for

Studies have shown that gratitude, when practiced consistently, can help boost one’s mood. To keep the task simple and doable, resolve to express gratitude for one thing each day. This exercise can help to shift one’s focus from the negative to the positive, and the effects of this may compound over time. One may even consider writing down those thoughts in a gratitude journal that they can refer back to in difficult moments.

Diet and exercise

While many are aware of the vast, proven benefits of diet and exercise, taking these steps can be particularly difficult while depressed. However, our bodies need movement, sunshine, and nourishing foods. Try starting small such as eating one vegetable or fruit per day or walking one lap around the block. Tiny changes, over time, can make a real difference.

When setting goals, make them SMART- Specific, Measurable, Achievable, Relevant, Time-Based.

At work and school

Depressive or hypomanic symptoms tend to affect all parts of one’s life, including life at work and school. It can lead to tardiness, missing details, and lower productivity. In some cases, challenging work and school scenarios can contribute to one’s emotional reactions. Unsupportive, demanding, or highly competitive professional or academic cultures can contribute to burnout and amplify the symptoms of cyclothymic disorder.

When experiencing depressive or restless symptoms, it is important to remember that getting treatment might make work feel much more manageable. In the meantime, here are some practical ways to manage mood symptoms as it relates to professional and/or academic life:

Check with human resources or leadership team to find out whether they have an Employee Assistance Program or partner that offers mental health services. This is a benefit many organizations have begun to offer.
The school administration in the adult education office likely offers student counseling. services. Given the abundance of stress related to exams and school performance, many students feel overwhelmed, depressed, and in need of support. Reach out to a dean or student services for information.
Take one day at a time. It can be particularly overwhelming for individuals with cyclothymia disorder to manage large tasks. It can be helpful to break overwhelming projects into bite-size pieces that, on their own, feel much less distressing.
Try to focus on what needs to be accomplished that day. Keep a to-do list and feel the satisfaction of crossing things off as you complete them.

People with mental health concerns do not have to tell anyone at work or school about having cyclothymic disorder, nor do they need to keep it a secret. The amount of information shared, if any, is an individual’s choice. Some people find it useful to share with a trusted colleague, supervisor, professor or teacher that they are having a rough patch. They are likely to understand that someone experiencing psychiatric symptoms might need a modification in their responsibilities for a period of time.

Find support: Having a friend at work or school can lend many benefits. Getting the support of friends, family, and even online support groups can be a powerful way to listen to others and share stories in a confidential and dignified way.

If in an unsupportive work or school environment, where continued productivity is inconsistent with protecting mental health, think about whether a change in the future is the right move.

As a general rule, individuals should not make life-changing decisions while in a depressive episode. This applies to work, school, and personal relationships. For this reason, it is ideal to discuss work or school modifications with an employer while also getting treatment. As mental health and functioning improves it is more likely that a judgment about work or school is solid. Involving friends or family members who care about the individual is another way to ensure sound decision-making.

In relationships

Depressive or restless symptoms can have an impact on a person’s relationships in many ways. If a partner or loved one does not have these symptoms, it can be difficult for them to understand what a person with cyclothymia is going through. They may expect their depressed partner or loved one to be able to “snap out of it,” which can add to feelings of loneliness, sadness, or even anger.

Opening up may help bridge the gap in understanding -- but, sharing one’s struggles is not always easy. There can be concern about burdening others with sadness or complaints, but this may not be the case. People with cyclothymia can consider opening up about these topics to fortify their relationships:

When feeling “down,” or having other mental health symptoms, a person is much less likely to want to plan activities together or socialize with others.
Individuals may want to sleep more and eat less–or sleep less and eat more.
It is important to recognize that one partner may make these choices because of their symptoms and not because they are willingly choosing to withdraw.
It is critical that both parties in the relationship focus on treatment, and to remember that this lack of interest is temporary. In most cases, the right combination of therapy and medication is restorative.
Couples counseling can be a fantastic tool for improving a relationship when one or more partners struggles with a mood disorder. It can help both parties empathize with the other, and to find ways to best support one another.
Depressive symptoms can cause impaired self-esteem, which can also challenge relationships. A person with cyclothymia may need reassurance or outside validation during these episodes.
Individuals with a mood disorder benefit from receiving consistent compassion and patience, which helps them build a better support system.

Organizations and resources

Organizations

American Psychiatric Association American Psychological Association