30/12/2025
Support plan for Participants with Bipolar disorder
1. Warning Signs
These are signals that moods may be shifting or becoming unsafe:
• Racing thoughts, inability to rest
• Trouble sleeping or oversleeping
• Sudden irritability or agitation
• Feeling very low, hopeless, or detached
• Engaging in risky behaviors or withdrawing from loved ones
2. Grounding & Mindfulness Tools
• Breathing practice: Slow “4–7–8” breathing to calm racing thoughts.
• Body scan meditation: Notice sensations from head to toe to anchor in the present.
• Mindful walks: Walking outside while focusing on breath, steps, and nature.
• Journaling: Write down feelings, mood changes, and gratitude notes daily.
3. Aromatherapy for Regulation
(Use essential oils safely, diluted if needed, and only if Lian enjoys the scents)
• Lavender or chamomile → calming during anxiety or mania.
• Frankincense or sandalwood → grounding for racing thoughts.
• Citrus (orange, bergamot) → uplifting during depressive episodes.
• Peppermint → mental clarity when feeling foggy.
Ways to use:
• Diffuser at home during mindfulness practice
• Roll-on blend for grounding when out
• Inhalation from a tissue or palm
4. Healthy Coping Actions
• Call or text a trusted friend/family member
• Listen to calming music or guided meditation
• Take a warm bath with calming oils
• Stick to a regular sleep routine
• Light exercise (yoga, stretching, walking)
5. Support Network
• Primary contact(s): [Insert close friend/family name & phone]
• Therapist/Doctor: [Insert name & number]
• Support group or hotline: [Insert relevant local crisis line]
6. Crisis Steps
If emotions become overwhelming or unsafe:
1. Use a grounding tool (breathwork, oils, or journaling)
2. Reach out to a trusted contact or support person
3. If still unsafe, call a crisis line or emergency service
✨ Note: This plan works best if kept somewhere visible (journal, phone, or printed copy). Update it as moods or coping strategies change.
