Bipolar: How to Identify Your Specific Triggers for Mania Vs. Depression
- Neuro-Behavioral Clinical Research
- Jan 26
- 2 min read
Let’s do this clearly and safely, because knowing your triggers is one of the strongest protections against future episodes. Below is a structured self-mapping exercise used in bipolar treatment (psychoeducation + IPSRT style). You don’t need perfect answers—patterns matter more than details.
Triggers for Mania / Hypomania
1. Common external triggers
Check any that have preceded elevated moods for you:
Reduced sleep (even 1–2 nights)
Increased workload or big goals
Exciting events (travel, parties, success)
Social stimulation (talking a lot, networking, dating)
Caffeine / stimulants
Alcohol or substances
Schedule disruption (travel, weekends, deadlines)
Which ones fit you most?
2. Internal triggers (often missed)
Finish these sentences if they resonate:
“When I feel especially confident, I tend to…”
“When ideas start coming fast, I usually…”
“I tell myself things like: ‘This time is different’ or ‘I finally figured it out’”
Early thought-pattern triggers for mania:
“I don’t really need sleep”
“I should act on this now”
“People don’t see what I see”
“If I slow down, I’ll lose it”
3. Your early body signs (before behavior changes)
Which show up first for you?
Less need for sleep
Restlessness or buzzing energy
Talking faster
Feeling unusually sharp or irritable
Sensitivity to noise/light
These are early warnings, not flaws.
Triggers for Depression
1. Common external triggers
Check what fits:
Oversleeping or irregular sleep
Burnout after high activity
Perceived failure or criticism
Relationship stress or isolation
Seasonal changes
Loss of structure
Prolonged stress
Many people experience depression after hypomania—not randomly.
2. Internal triggers
Complete – fill in the blanks with your responses:
“When I slow down, I start thinking ____________”
“I’m hardest on myself when ______________”
“I replay memories about ____________”
Common depressive thought(s) triggers:
“What’s the point?”
“I’ve ruined things”
“This is who I really am”
“I’ll never catch up”
3. Body signals that come first
Heaviness or fatigue
Brain fog
Withdrawing socially
Loss of interest
Feeling emotionally flat or numb
The MOST IMPORTANT insight
Answer this honestly: Does your depression tend to follow periods of high energy or stress?
If yes → your mania prevention is depression prevention. Prepare a relapse-prevention checklist.
Neuro-Behavioral Clinical Research is currently enrolling volunteers for a paid clinical study on bipolar disorder. Call our office at 330-493-1118 for more information.
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