Why Hyperfocus Can be a Form of Self-Harm

Photo by Solen Feyissa on Unsplash

Brains function in weird ways sometimes.

Because bipolar disorder runs along similar pathways to ADHD, people with either mental health challenge tend to have difficulties with focusing on tasks in front of them.

When faced with a task our brains deem “boring,” we get distracted and do anything else to avoid the task.

However, sometimes, when enraptured with a project that engages our brains in just the right way, we can enter a zen state of hyperfocus, or “flow.”

In a flow state, everything but the task fades away. I myself have taken advantage of flow states many, many times, having written fanfiction in a blitz of 2200 words per hour or cross-stitched massive projects for hours on end without noticing my hands getting sore.

The neurochemistry of a flow state is super interesting. During a flow state, your brain is flooded with endorphins–nature’s heroin–and all tension in your body disappears, only to be replaced with pleasure.

I usually listen to music with noise-canceling headphones when I’m trying to concentrate a task. One way I can tell I’ve entered a flow state–aside from the massive amount of productivity–is that I completely tune out my music.

You don’t have to have a mental disorder to take advantage of a flow state, though they are common in people with bipolar disorder and ADHD, especially during times of bipolar hypomania and mania.

And trust me, flow states feel good. I love knocking my tasks off my to-do list and producing hundreds of words per hour. I love the endorphin rush I get from conquering my tasks. And I love how I feel afterwards, loose and relaxed and accomplished.

But how can this be a bad thing?

March is Self-Harm Awareness Month, celebrated in the US, Canada, and most of Western Europe. During the awareness month, mental health organizations around the world concentrate on informing the general public about non-suicidal self-harm, especially in youth.

Which why it’s a good time to explain how a hyperfocused, uber-productive state can be a form of self-harm.

Self-harm? Really?

But hyperfocus can be a good thing! You might be thinking. How can such a productive state be a form of self-harm?

It’s true that hyperfocus can be an excellent state to be in for productivity reasons. But hyperfocus can absolutely end up doing more harm than good.

Let me explain. When I’m laser-focused on a desirable activity, I narrow my attention down to what I’m doing in the moment to the exclusion of all else. I neglect to eat, drink, or even use the bathroom. I can’t recognize the flow of time, so it passes without my recognition.

And I get wired from the creativity and endorphin rush, making sleep difficult, which is dangerous for a person with bipolar disorder. Especially bipolar I, where manic episodes are more intense. If I don’t sleep, I quickly trip into mania, which helps me hyperfocus, which makes me manic… It’s a cycle.

When I’m hyperfocused, I not only neglect my own physical and mental needs, I also neglect the needs of my children. I get so wrapped up in projects, I forget to feed my kids until they not-so-gently remind me to do so.

I also hate people interrupting my flow states. When I’m jerked out of a groove, I get irritable and snappish. I have trouble pulling away. Changing gears to do things like “feed the five-year-old” is extremely difficult for me.

So flow states, though they feel great, are often sources of dysfunction for me–precisely because they feel so wonderful.

How to Manage Flow State Dysfunction

Even though I acknowledge these serious consequences from my dysfunctional patterns, I am reluctant to give up my flow states. They are addictive and a lot of my self-worth is wrapped up in my productivity, something I’m working on.

So while I’m keeping the flow states (when I can enter them), I’m setting limits on how long I produce in one.

Someone else watches my daughter from 1pm to 3pm on weekdays so I can study. This means I have a hard deadline to stop. I must stop working at 3pm.

And I am practicing patience by reordering my priorities. My children are more important than the studying, blogging, painting, sewing, or writing fanfiction–the sources of work or pleasure that sometimes trigger a flow state for me.

So I keep my children’s needs at the forefront of my mind and pull away from my screens thirty minutes before set meal times (8am, 12pm, and 5:30pm), so I can properly feed my kids.

We aim to eat at the same times each day. This regular schedule of cooking and eating meals means I have prescribed times to work on other things and maybe enter a flow state.

And I try not to work on fun, creative things–where I’m more likely to enter a flow state–until all my work is done first. I hold myself accountable and keep myself honest about what I accomplish on a daily basis, which helps with self-worth.

Limiting myself works for me. It may work for you, too. Try setting up a regular schedule of work, pleasure, and attending to your physical needs and the needs of others you’re responsible for. And set alarms if you need them–several if you’re in the habit of ignoring them.

Final Thoughts

Flow states–or hyperfocused states–feel wonderful.

They’re an endorphin rush for sure. While everyone can get into a groove, flow states are especially tempting for people with bipolar disorder and ADHD, who usually have trouble concentrating on and motivating themselves to perform day-to-day activities.

People with mental disorders need to be careful that flow states don’t become dysfunctional, which is more common than you might think. What’s more, if you find yourself entering flow states more and more often lately, track your other symptoms, as you may be entering a manic episode.

But you don’t have to give up flow states entirely. Just limit yourself.

Set alarms. Work on a regular schedule with hard stops. Hold yourself accountable for finishing work first before embarking on fun activities that are more likely to trigger a flow state.

I know it’s hard. If you’re anything like me, you’d prefer to be in a hyperfocused state all the time. I get it.

But you deserve better than your own neglect. And if you have kids, they do, too.

You can do this.

Related Posts:

• How Depression Interferes with Getting Things Done (GTD)
• New Year, New Me, New Ways to Manage My Bipolar Disorder
• My Top 8 Personal Needs During a Bipolar Depressive Episode

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New Year, New Me, New Ways to Manage My Bipolar Disorder

Photo by Andreas Dress on Unsplash

This post appeared on the International Bipolar Foundation’s website, here.

I used to look at the new year, especially the month of January, with trepidation.

When I was but a young college student dating my then-boyfriend–and now husband of several years–I had not yet been diagnosed with bipolar I because I hadn’t suffered a major manic episode, but I still suffered crushing depressive episodes.

I didn’t notice until several years later that these depressive episodes followed a pattern: I would be up, up, up, cheerful, social, and insanely productive, totally killing it on my tests and in my friend group.

Then I would crash and burn, and spend several weeks if not months not showering, self-isolating, and unwilling to get out of bed for any reason.

This pattern almost always manifested itself around the holidays. Until I started dating my husband, I didn’t celebrate Christmas because my parents didn’t for religious reasons. So when I was encouraged to celebrate the holiday season with my husband’s family in college, I went all out for years.

One of my expressions of frugality is crafting. I bought a ridiculous amount of crafting supplies, exhausting my budget and preventing me from eating food for weeks, and hand-crafted multiple intricate individual gifts for everyone in my husband’s family in a hypomanic frenzy.

Usually starting in November, I painted, cross-stitched, sewed, sculpted, decorated, baked, and crafted Christmas presents that were ultimately unappreciated–and rightfully so. Because I was rushing to complete these gifts and make more, more, more–because more is better, after all, my sick brain told me–their quality was shoddy.

I still recall my father-in-law on Christmas day trying on a too-small felt hat I’d simply hot glued together at midnight the night before without measuring. The hat fell apart shortly afterwards and was relegated to the trash, like most of the poorly-constructed presents.

My manic brain would not allow me to slow down and complete the work right rather than fast, and I had never been taught–or taught myself–to pay attention to detail, a skill I am still learning years later now that I’m healthier.

And after the insanity of the holidays, I always, always crashed.

Coupled with the weak winter sunlight and the hypomanic episodes I’d enjoy from November 1st until December 25th, January was always a miserable month for me. I suffered a depressive episode every year like clockwork for about 15 years, until I learned how to manage my bipolar disorder–and manage it well.

Now, for the first time in over a decade, I look back on this new year with contentment and excitement. I decided to purchase Christmas gifts for my family and give myself ample time to craft some for a few of my friends. I started in October, planned out my purchases and cross-stitching carefully, and made sure not to overwhelm myself with the holiday spirit that is so easy to get caught up in.

I now monitor my sleep, medication levels, and sunlight exposure throughout the year. I have a SAD light for the winter and take vitamin D3, which I need in the cloudy Pacific Northwest, as well as iron pills and a multivitamin. I also take my psychiatric medication faithfully and check in with my therapist when there are problems I cannot solve on my own. I communicate about my moods with my husband and children and socialize with my friends on a weekly if not daily basis.

By taking measures to protect my mental health this past year, I have earned a happy January. After decades of out-of-control moods bending me to their will, I have finally learned how to work with my bipolar disorder diagnosis rather than against it.

For the first time ever, I am happy, healthy, and well-balanced in January. Rather than facing the new year with fear and trembling, I am happy to say that I welcome what challenges I will face–and eventually conquer–including going back to graduate school for my counseling degree.

Bring it on.

Related Posts:

• 5 Tips to Make (and Keep!) New Year’s Resolutions with a Mental Illness
• Mental Wellness Month: How to Look After Yourself in the New Year
• Ring in the New Year By Writing Yourself a Mental Health Vision Statement

Celebrate World Bipolar Day by Taking Control of Your Mental Illness

This post appeared on the International Bipolar Foundation website, here.

Are you bipolar? There is a day on the calendar to celebrate your struggles with the disorder.

World Bipolar Day (WBD) is celebrated each year on March 30th, in honor of Vincent Van Gogh’s birthday, as he was posthumously diagnosed as probably having bipolar disorder.

The day–an initiative of the International Bipolar Foundation (IBPF), the International Society for Bipolar Disorders (ISBD), and the Asian Network of Bipolar Disorder (ANBD)–means to combat stigma and raise awareness of bipolar disorders.

Bipolar disorder is a mental illness that is marked by abrupt changes in mood, energy, and executive function–the ability to accomplish tasks on a daily basis.

Bipolar disorder comes in several forms.

People with bipolar I suffer from manic episodes–periods of increased energy, euphoric mood, and decreased need for sleep–depressive episodes–periods of intense, pervasive sadness–as well as weeks of relative stability. People who suffer from bipolar II deal with even more severe and lengthy depressive episodes and hypomania, a lesser form of mania. There’s also cyclothymia, or bipolar III, where people have lesser forms of depression and hypomania, but cycle more rapidly between the two.

Episodes of bipolar disorder are not the usual ups and downs that everyone goes through. This is a lifelong condition which interferes with day-to-day functioning. The prevalence of bipolar disorder has been estimated to be as high as 5% of people around the world.

There are several causes to bipolar disorder, including genetic components, environmental stresses, childhood trauma, and other factors.

International groups like IBPF, ISBD, and ANBD support global efforts from scientists and advocates to investigate causes of bipolar disorder, methods of diagnosis, coping strategies, and medications to successfully treat the mental illness. World Bipolar Day was created to celebrate these efforts, acknowledge the struggles of people with the disorder, and raise awareness and sensitivity.

You can celebrate World Bipolar Day by taking care of yourself. But if you have bipolar disorder, how do you cope with the day-to-day challenges the mental illness brings? There are several strategies:

Take Your Medications

Your medications are there to help you. If you don’t take them on a regular basis, you won’t know if they work. Figuring out the right cocktail of antipsychotics, mood stabilizers, antidepressants, and anti-anxiety meds–as well as electroconvulsive therapy–requires a lot of patience, as the testing process takes time and a toll on your body.

But there is hope. Bipolar disorder is one of the most manageable and treatable disorders. You can find a correct combination of medications or electroconvulsive therapies to treat you. For a post on how to get a psychiatric evaluation, click here.

Attend Therapy

Talk therapy, especially cognitive behavioral therapy, is one of the best ways to learn coping skills to handle the challenges of daily life. An unbiased, sympathetic therapist can help you understand patterns of your behaviors and help you correct said patterns. Attending therapy is essential for daily functioning when you have bipolar disorder.

For a post on how to start seeing a therapist, click here.

Practice Self-care

Self-care is not limited to bubble baths and painting your nails. It’s taking responsibility for your physical and mental well-being. Self-care involves sleeping enough (but not too much), eating a healthy diet, spending time outside and with other people, exercising, and drinking plenty of water.

Practicing these tenants of self-care on a day-to-day basis is crucial for you to feel better. Even if you can’t do all six everyday, try to eat, sleep, and drink enough water. Your energy levels and mood may improve immensely.

Final Thoughts

World Bipolar Day, celebrated every year on March 30th, is a great time to take stock of the strategies you’ve used to cope with your mental illness. If you have bipolar, taking your medication, attending therapy, and practicing self-care will go a long way towards improving your ability to handle your condition.

There is no shame in having bipolar disorder. It just means your brain functions differently. Make the effort to treat your mental illness on World Bipolar Day.

I wish you well in your journey.

Related:

• Getting Support During a Bipolar Depression Episode
• National Depression Awareness Month: My Experience and How to Get Support
• How to Manage Common Bipolar Triggers

How to Talk to Someone Experiencing a Bipolar Mood Episode

Trigger Warning: This post contains a brief discussion of suicidal ideation.

Bipolar patients suffering from mood episodes often make no sense. If they are depressed, they may say things like, “I’m a failure. No one loves me. I want to die.” On the flip side, if they’re manic or hypomanic, they might say things like, “I can fly! Let’s deep clean the house at midnight! It’s all so clear now!”

Telling the depressed person that he or she is not a failure and that people love him or her may fall on deaf ears. Similarly, trying to engage with the manic person’s delusions might be futile. So how do you talk to someone suffering from these issues?

Let’s dig in.

How to Talk to a Depressed Person

In order to talk to a depressed person, you need to address the root problem: the illness. You need to offer sympathy, understanding, and possible solutions.

For example, one thing you can say in response to his or her negativity is this: “I hear you. I understand that you’re depressed. This is normal for your bipolar disorder. I know it sucks. I’ve seen you like this before. Maybe you could take a long, hot shower; we know that helps you feel better.” This response addresses the real issue and communicates that you are there for the depressed person.

A woman with very red lips on a cell phone. Credit to flickr.com user Anders Adermark. Used with permission under a Creative Commons license.

Depressed people may also suffer suicidal thoughts, which are dangerous. If they express these thoughts, you can say something like, “Thank you for telling me. You mean a lot to me, and I am here for you.” Then suggest that the depressed person call his or her treatment team and let them know that he or she is suffering from these thoughts.

How to Talk to a Manic Person

Similar to talking to someone suffering from depression, when talking to a manic person, you need to respond with patience and understanding. He or she will try to talk over you, and will not be able to stop talking. Be careful about being swept up into the conversation, as it can be overstimulating for everyone.

If the manic person ends up overstimulated, his or her mania or hypomania might worsen and he or she may become agitated. Despite their confidence, people with hypomania or mania are very sensitive in their elevated mood, and may take offense easily. If you are overstimulated, you might not be as effective at helping them remain calm. Make sure that the manic person is in a safe place and walk away for a break.

When you return, answer questions briefly, calmly, and honestly. If the manic person proposes a project or goal, do not agree to participate. You can keep tabs on them during the project and remind them to eat, sleep, and generally take breaks.

In my own experience, I was manic shortly after giving birth. I clapped my hands repeatedly and demanded that we–myself and the woman from church visiting me–clean the house, rather than let me recover. I was focused on getting my projects done, and ended up devastated once my goal was thwarted. Prepare to deal with that devastation–or frustration.

If the manic person tries to argue, remain detached. Talk about neutral topics. If you need to postpone the discussion, say something like, “I see this means a lot to you. We definitely need to discuss this, but let’s do so in the morning after I am no longer upset and tired.” You can also try to redirect his or her behavior, saying something like, “Would you prefer to take a walk or watch a movie?”

Final Thoughts

Communicating with people suffering from a mood episode, be it mania or depression, can be difficult. They often believe things that aren’t true. So taking care of yourself in the situation is paramount. If the manic or depressive person is critical of you, tell the person that you understand that he or she is ill and upset, but that you will not tolerate being spoken to in that way. Then find a way to exit the conversation and reconvene later. Be firm, but kind.

Above all, as with so many strategies for dealing with bipolar people, be patient. They are suffering from a mental illness that they cannot control. It’s not their fault. If they must deal with the consequences of their actions, try to present those consequences after they come out of the mood episode, when they are back to their rational selves.

Good luck!

Related:

• Depression Changes Our Language
• 4 Ways to Educate Someone About Mental Illness
• 8 Myths About Mental Illness