Ten ways to get through a party if you're bipolar

Attending parties and late night events can put people with mood disorders at risk, however why should we miss out on all the fun? Below is a list of things you can do to make sure you have a good time without jeopardising your state of health.

1. Plan ahead
Decide when to arrive and leave. Identify possible stressors such as the temptation to drink and any people or situations you may wish to avoid. Consider contingency plans. Use this list to help you.

2. Choose a sensible time to arrive
It's best not to arrive too early if it's likely to be a long night or you might get tired too soon. On the other hand, if you're too late arriving, you may feel inclined to stay out later than ideal in order to have more time to party. Don't forget, other people may have been drinking so if you decide not to drink, it's best to turn up before other people get too plastered.

3. Inform your friends
It's never a great idea to go to a major event alone if you have a mood disorder. If you feel at risk your friends would want to know and be there for you. I'm not just talking about times when you're afraid you'll have a crisis, I'm also referring to little things like asking friends not to buy you alcoholic drinks or encourage you to stay out later than you'd planned.

4. Create contingency plans
Decide what you'll do if things go wrong. Sometimes the fear of a crisis is enough to stop you enjoying yourself but if you know that even in the worst case scenario, you'll be OK, then it's easier to relax. Contingency plans can vary from collecting taxi numbers to having a friend who's prepared to leave with you if you feel unwell.

5. Decide what to do about alcohol
I personally believe that avoiding alcohol is one of the most important steps to managing your moods but not everybody agrees and some people prefer to drink even when aware of the risks. Whatever your preferences, don't aim to get completely pissed, decide on a limit in terms of units and make sure you don't exceed your limit. Pace yourself, don't try to drink all your allowance at the beginning of the night then try to swap to soft drinks because you'll lose your ability to recognise your limits.
When surrounded by people who are drinking, you can often get caught up in the atmosphere and experience a similar mood to them which can help you to relax and enjoy yourself without all of the bad parts of being drunk and the subsequent hangover, this is most likely to happen if you go out earlier rather than later.

6. Avoid drugs
Most people with mood disorders have to take medication to keep them stable so it's really not a good idea to use any non-prescription drugs that may change your mood or mind state.

7. Avoid problem people
If there are people in your life who have a negative effect on you then just avoid them, although be civil if necessary so as not to cause friction. A party is not a suitable time to be trying to sort out problems with other people. Similarly if you're having relationship troubles, don't try and discuss them at the party; wait until a time when people are less volatile.

8. Recognise the symptoms of mania and depression
It can be hard to identify mania because in its early stages, it's very similar to the feelings that most people experience at parties - feeling more energetic, the urge to dance, feeling more attractive and horny etc. It may help to do a little online research into the symptoms and compare your behaviour to how you would normally behave. Likewise if you start to feel weepy or lonely, it could be that you're becoming depressed and it might be time to consider taking a break or going home.

9. Take breaks
One way of pacing yourself and making sure you can get through the night is to take regular breaks. If you feel overwhelmed, take yourself away from the bulk of the party and sit down alone or with a friend for five minutes to collect your thoughts and recollect your plans, then return once you feel refreshed. If you have friends keeping an eye on you, it's a good idea to inform them of your plans rather than spontaneously walking off alone.

10. Leave at a sensible time
It's generally not a good idea to go to bed more than 1-2 hours later than you would do normally as the disruption to your routine can trigger mood problems. Decide on a maximum time to leave beforehand and make sure you don't talk yourself into staying later once you get there. The chances are that you'll still be enjoying yourself when it's time to leave but if you quit while you're ahead, you may avoid suffering in the long run.