Taking some time off is often the best way to gain clarity. A few days away from the things that are stressing you often make things a little clearer. But then there are other times when, no matter how much time you take, things still don’t make sense. I feel like I’m in the latter place.

I didn’t mean to take so much time off. I originally thought I would take a week or two. I hoped the break would give me an epiphany and show me what I needed to do. But the truth is, here I am four weeks later, and I’m just as confused.

My problem is twofold: One, I’m trying to fit too many things into a limited number of hours. Two, I keep forgetting that I have a chronic illness, and sometimes my energy disappears without reason. When you’re already under a time crunch, losing any of your precious energy causes everything to pile up.

Starting today, the “All Things Bipolar” newsletter will only be published every other Sunday. On the alternating Sundays, I will post a positivity message in the Positivity Club. If you’re signed up for both newsletters, you’ll hardly notice a difference on Sundays.

The Sunday positivity post will be free for everyone. Free subscribers will also have access to 30 days of archived content. For paid subscribers, you will receive journal prompts Monday through Saturday each week and keep access to the full archive.

It’s time I recognize how little energy I have and start saving it more for the things that are most important. I know you understand.

One good thing the break did was to help me look at my life and the things I was doing for me. It was pretty scary to find out that there was actually very little. Between work, taking care of my mom, and my volunteer work, my days were so full that there was rarely any time left for me to just do something for Scott.

So I purposely carved out some time over the last few weeks, and in the process, I fell in love with watercolor painting. Now, just to be clear, I am not an artist. I’ve never painted anything before now, other than some art classes back in my school years. But I found some amazing videos on YouTube, and even if I never learn to paint, watching other artists create art is incredibly refreshing and relaxing. For example, check out just this short video:

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The time off inspired this week’s featured post (below) which about the warning signs you need a break and how to make things better.

It’s important for everyone to take time to rest and for self-care, but that’s especially true if you have bipolar disorder and/or another chronic illness. You’re already starting with the cards stacked against you, so you must make self-care a priority.

I’m going to try to follow my own advice. I’m adding time blocks into my schedule to simple be and to enjoy my new watercolor painting hobby. Hopefully, I’ll learn to paint well, but even if I don’t, I’ll be a little more relaxed than I was before.

Reader, I hope you have been doing well. I appreciated all of the encouraging messages I received from readers during my absence, and I am thankful for your being here today. Have a great week.

Until next time, keep fighting.

Scott Ninneman

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Featured Post

How to Recharge When Life Feels Overwhelming

Recognize the warning signs and then take action.

“What do you want for dinner?” I growled, much louder than I meant to be. It was the third time I was repeating the question.

My 82-year-old mother’s hearing is getting worse every day, and most days, I handle it calmly. But for some reason, on this particular night, I snapped. I didn’t mean to be harsh, but the words left my mouth at a volume much higher than I intended.

What’s wrong? I asked myself internally. I knew something was off, and it was time to take a serious look at what was going on in my life.

Managing bipolar disorder is a lifelong adventure. Some days, you feel like you’re winning; others, you feel like an epic failure. And then some days, the ground feels like it’s falling out from under you. Even air feels too heavy, and sleep provides no relief.

How can you spot the signs that you need a break? What things will help you step back and recharge? Those are the questions we’ll answer today.

My snapping at my mother was a sign that things were off. I’m usually a calm person and try to always speak in a kind and friendly voice. So I sat down with my journal and started examining what I was feeling and why.

The first thing I noticed was that I hadn’t written in my journal for several weeks. I try to write in my journal often. When I skip a period, it always means things are getting off-kilter.

Here are a few other ways to notice when things are getting to be too much.

Signs You Need to Take a Break

Brain fog: If you have that “stuck in the mud” feeling, difficulty concentrating, or find it a challenge to make even simple decisions, you might be dealing with brain fog. For me, this can be so severe that I can’t remember how to do simple things, such as unlocking the front door or tying my shoes.

Increased irritability: If tiny things suddenly feel like major issues, your irritability might be at a high level. If you find yourself snapping at loved ones, like I did, it may be a sign that you need a break. You may also feel a constant sense of being on edge or even jittery.

Physical fatigue: If you wake up feeling more exhausted than you did before you went to bed, it’s another sign. Your body is telling you that you need to slow down, and it’s time to listen.

Sleep and appetite changes: Less severe than a full-blown mood episode, these changes are often more subtle. You may notice that you’re having more trouble falling asleep or waking up earlier than normal. You may have a sudden lack of interest in food or be eating a lot of sugary snacks.

For me, I usually notice the anger first. Little things start to irritate me, from waiting too long at a red light to the loud ticking of a wall clock. The next warning sign is usually brain fog. My head gets so clouded that driving becomes extremely challenging.

For example, a couple of weeks ago, I was driving my mom to a grocery store we used to visit a few times a month, but I couldn’t remember how to get there. I drove six miles out of our way until I could figure out how to get to the right place. That’s just one of the ways brain fog can mess with you.

But as I always say, it’s not all gloom and doom. There are positive steps you can take to keep yourself from slipping into the darkness.

Simple Ways to Step Back and Recharge

The key to fighting overwhelm is often in the things you do every day. These are not grand gestures but small, daily habits you can build.

• The “5-Minute Rule”: Give yourself permission to do a self-care activity for just five minutes. This can be anything from stretching to listening to a song. It lowers the barrier to entry and makes it easy to start. (Right now, I’m loving 10-minute painting sessions.)
• Sensory Grounding: Focus on your five senses to bring yourself back to the present moment. Name 5 things you can see, 4 things you can hear, 3 things you can feel, 2 things you can smell, and 1 thing you can taste.
• Gentle Movement: A short, non-strenuous walk, gentle yoga, or just a few minutes of mindful stretching. Focus on the sensation of movement, not the workout.
• “Brain Dumping”: Grab a piece of paper or open a note on your phone and write down every single thought, worry, or to-do list item swirling in your head. This gets it out of your head and onto the page. (More info on brain dumps here.)
• Schedule a “Nothing” Block: Put a 30-minute block on your calendar for “nothing.” No phone, no work, no chores. Just sit, breathe, or stare out a window.

At times, you may need longer breaks. It’s okay to take a day off from work or even step aside from a project for a while. I took the last 30 days off from writing because it was all feeling like too much. The break refreshed my creative mind and helped me enjoy writing again.

In our lives, it’s rare that we have the luxury of taking a month off. Rent and utilities still need to be paid, family needs to be cared for, and laundry and dishes wait for no one. If you’ve been feeling like life is a bit too much, schedule time for a break.

Even 30 minutes can change your mindset and give you the strength to go on a little bit longer. If things are really bad, it may be best to speak to your doctor. Remember, there’s no shame in putting your mental health first. That includes taking time off from work or saying “no” to social plans.

My biggest lesson from the last four weeks is that I need to take more time to do the things I enjoy. While I love writing, putting out so much content was starting to make it feel like a job. The step back helped me remember why I write: to help maintain my own stability and to encourage others to keep fighting. Together, we can all continue this battle.

Journal Prompts for Self-Reflection

• Prompt 1: What is your body trying to tell you right now? List three physical sensations you are feeling and what they might mean.
• Prompt 2: If you could hit the “pause button” on your life for 30 minutes, what would you choose to do and why?

I also publish Speaking Bipolar's Positivity Club Newsletter. With weekday posts, you can learn to better understand bipolar and see more good in your life. (Gift subscriptions available for those with limited funds. Just hit reply and briefly tell me your story.)

Additional Reading:

• ​Mania Is Only Fun at the Beginning and Never Worth the Price​
• ​Start With What’s Important and the Rest Will Fall In Place​
• ​When Should You Fire Your Therapist?​
• ​Why You Should Face Your Fears When You Have a Mental Illness​
• ​Archive Newsletters​