Meditation, especially mindfulness meditation, can help improve mood in individuals with bipolar disorder. You can do this by focusing on your breathing and allowing yourself to feel your emotions without judgment.

Meditation is a natural method for relaxing and reducing stress, and it can be helpful for people with bipolar disorder.

While meditating can help you manage bipolar disorder, keep in mind that it’s not a replacement for treatments your doctor has prescribed, such as medication or psychotherapy. Rather, it should be used alongside treatment.

Meditation is a technique that involves increasing your awareness of yourself and your surroundings. It can relax your mind and help you cope with the stresses of daily life.

There are many different types of meditation, but they all usually focus on:

  • posture
  • breathing
  • attention
  • relaxation

Q:

During the ups and downs of bipolar disorder, when is the best time to practice meditation?

A:

Once a manic episode has resolved, meditation can be extremely useful.

Learning how to sit quietly and experience your breathing can provide a powerful sense of self that can elude people with bipolar disorder, especially if they’ve been ill for a long time.

Soroya Bacchus, MDAnswers represent the opinions of our medical experts. All content is strictly informational and should not be considered medical advice.

Meditation won’t cure bipolar disorder, but when added to your treatment plan, it could help you stabilize your mood.

A 2018 study involving 311 individuals with bipolar disorder found that meditation was able to decrease feelings of:

  • guilt
  • depressed mood
  • helpless-hopelessness

One type of meditation that can be helpful for bipolar disorder is called mindfulness meditation. In this method, you observe your thoughts and feelings without passing judgment or becoming involved in them. You may find it helpful to concentrate on your breathing while you do this.

A 2020 review found that mindfulness meditation may help improve anger and aggression in individuals with bipolar disorder.

It’s important to keep in mind that meditation can look different for everyone. Another 2020 study found that people with bipolar disorder may benefit from varied and flexible practices.

For example, the researchers found that when individuals had trouble concentrating during mood changes, they were able to choose meditation sessions lasting 10 minutes or shorter. Participants were also able to walk and meditate, as opposed to sitting in one area.

How to practice mindfulness meditation

  1. Remove all distractions from your room, including your phone, if possible. Sit or lie down in a comfortable position.
  2. Focus on your breathing. Inhale for 10 counts, then hold your breath for 10 counts. Exhale for 10 counts. Repeat five times.
  3. Notice your breath and body. If a body part feels tight, consciously relax it.
  4. When a thought comes up, slowly return your focus to just your breathing.
  5. Do this for as long as it feels comfortable. If you’re having trouble concentrating, you can always break up the session into smaller chunks throughout the day, or end the session completely.

Meditation can help strengthen the connection between your body and mind. It can be done in formal classes or practiced at home, making it accessible to anyone who wants to try it. There are also many different levels, from beginner to more experienced.

Other techniques involve:

  • focusing on a pleasurable moment and then trying to recreate it in your mind as realistically as possible
  • repeating a soothing mantra, such as “om”
  • slowly focusing on different parts of your body for different sensations, such as heat, tightness, or soreness
  • taking a walk and focusing on the sensation of walking

Guided meditation is another option. It’s usually done in a group setting with a trained instructor providing cues and guidance. Meditation classes can provide community and accountability.

There are also many mindfulness apps available for your smartphone. These apps make it easy to practice meditation at home or on the go.

Meditation cannot replace traditional therapy for bipolar disorder. It’s important to follow other treatments you may need, such as medication or psychotherapy.

Though it’s not a cure for bipolar disorder, meditation can help you relax and reduce stress. It can also help you disengage from stressful or anxious thoughts and better control your mood.

Meditation is an easily accessible tool, and anyone can practice it at home or in a class.