Living with bipolar disorder involves seeing your doctor and therapist and taking your bipolar medication.生活与躁郁症涉及看到您的医生和理疗师，并考虑您的两极药物。 There’s also a lot you can do to take charge of your health.还有很多你能做负责您的健康。 Here are some suggestions:以下是一些建议：

• Exercise. Studies show that regular exercise can help improve mood. 演习。研究表明，经常运动可以帮助改善情绪。 It can also help you sleep better.它也可以帮助你的睡眠更好。 Talk to your health care provider about what kind of exercise routine you should try.向您的卫生保健提供什么样的锻炼常规您应该尝试。 Start slowly.开始缓慢。 Take walks around the neighborhood with a friend.散步周围邻居与朋友。 Gradually, work up to exercising on most days of the week.渐渐地，工作了行使对大多数星期。
• Eat a healthy diet. No, there isn'ta miracle diet for bipolar disorder. 吃健康饮食。没有，没有奇迹的饮食躁郁症。 But a good meal plan can help you feel better and give you the nutrients you need.但是，一个良好的用餐计划可以帮助你感觉更好，让您的营养需要。 Avoid fad diets that force you to cut out food groups.避免脂肪的饮食，迫使你减少了食品的群体。 Instead, focus on the basics: Eat lots of fruits, vegetables, and grains, and less fat and sugar.相反，侧重于基础知识：吃大量的水果，蔬菜，谷物，减少脂肪和糖。
• Get a good night's sleep. Being overtired can trigger mania in many people. 获得良好的睡眠。作为overtired可能引发热潮在许多人。 So get into good sleep habits.因此，进入良好的睡眠习惯。 Go to sleep and get up at the same times every day.进入睡眠和起床在同一时间每一天。 Relax before bed by listening to soothing music, reading, or taking a bath.放松睡前聆听舒缓的音乐，阅读，或洗澡。 Don't sit up in bed watching TV.不要坐在床上看电视。 In fact, experts recommend you make your bedroom a calming space, and only use it for sleep and sex.事实上，专家们建议您让您的卧室里平静的空间，只有使用它的睡眠和性行为。
• Relax. Anxiety can trigger mood episodes in many people. 放松。焦虑情绪可以触发事件在许多人。 So make a real effort to relax.因此，作出真正的努力放松。 Lying on the couch watching TV isn't enough.躺在沙发看电视是不够的。 Instead, try something more focused, like yoga or meditation.相反，尝试一些重点更加突出，如瑜珈或默念。
• Reduce stress at home and at work. Ask for help with some of the stressful things in your life. 减少压力在家庭和工作场所。请求帮助的一些事情的压力在你的一生。 See if your spouse, family, or friends will take care of some of the housework and other hassles.看看您的配偶，家人或朋友会照顾一些家务和其他麻烦。 If your job is proving to be too much, think about ways of scaling back some of your responsibilities.如果你的工作被证明是太多，想办法缩减您的一些责任。 Do what you can to simplify your life and make it easier.做可以简化你的生活和更容易。
• Avoid caffeine, alcohol, and drugs. Caffeine is a stimulant, which can keep you up at night and possibly exacerbate your mood. 避免咖啡因，酒精和毒品。咖啡因是一种兴奋剂，它可以让你晚上睡不着，并可能加剧你的心情。 So cut back -- or cut out -- soda, coffee, and tea.因此，削减-或削减了-苏打水，咖啡和茶。 Alcohol and drugs can affect how your medications work.酒精和毒品会影响你的药品的工作。 They can also worsen your condition and possibly trigger a mood episode.他们还可以进一步恶化的条件和可能引发的情绪发作。
• Get onto a schedule. Many people with bipolar disorder find that sticking to a daily schedule can help control their mood. 获取到一个时间表。许多人与躁郁症发现，坚持每天的时间表可以帮助控制自己的情绪。 Incorporate all of these things -- exercise, healthy meals, relaxation, and sleep -- into a pattern that you more or less stick to every day.把所有这些事情-运动，健康饮食，放松，睡觉-成为一个模式，你或多或少坚持每天。

Substance Abuse药物滥用

Bipolar disorder can be a psychologically painful illness, and many people turn to alcohol or drugs for relief.双相情感障碍可以是一个痛苦的心理疾病，许多人转向酒精或药物的救济。 Up to 60% of people with bipolar disorder also have a substance abuse problem.高达60 ％的人躁郁症也有药物滥用的问题。 This self-medication may give you some temporary relief, but it will make your condition worse over time.这种自我药疗可以给你一些临时救济，但它会使您的病情恶化一段时间。

If you think that you have a problem with drugs or alcohol, you need to get help now.如果您认为您有问题药物或酒精，你需要得到帮助了。 Don't assume that treatment for bipolar disorder will make your abuse problem go away.不要以为治疗躁郁症会使您的滥用问题消失。 It won't.它不会。 As hard as it may be, you need to tackle both problems at the same time.由于很难，因为它可能是，你必须解决这两个问题在同一时间。

Talk to your health care provider about your options.向您的卫生保健提供有关您的选择。 Look into local substance abuse groups.看当地的药物滥用群体。 Dealing with your abuse problem is crucial to your recovery.处理您的滥用问题的关键是您的复苏。

Reviewed by the doctors at The Cleveland Clinic Department of Psychiatry and Psychology .审查由医生在克利夫兰诊所的精神病学系和心理学 。

VitaDocs Medical Reference provided in collaboration with the Cleveland Clinic VitaDocs提供医学参考与克利夫兰诊所

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