Bipolar Relapse-Prevention Checklist
- Neuro-Behavioral Clinical Research
- 4 days ago
- 2 min read
DAILY STABILITY CHECK (2–3 minutes)
Ask yourself each day:
⬜ I slept ___ hours (goal: consistent, not perfect)
⬜ I took my medication as prescribed
⬜ My energy today is: ⬇️ low | ⚖️ steady | ⬆️ high
⬜ My mood today is: ⬇️ low | ⚖️ steady | ⬆️ elevated
⬜ I ate at least 2 regular meals
⬜ I had some structure (work, routine, movement)
👉 If sleep or energy shifts for 2 days in a row → move to Early Action
MANIA / HYPOMANIA EARLY WARNING LIST
(Check if 2 or more appear)
⬜ Sleeping less but not feeling tired
⬜ Racing thoughts / big ideas
⬜ Increased talking, spending, or planning
⬜ Feeling unusually confident or irritable
⬜ Urge to break routine or rules
⬜ “I don’t need help / sleep / meds” thoughts
EARLY ACTION FOR MANIA
If warning signs appear:
⬜ Prioritize sleep immediately (earlier bedtime, wind-down)
⬜ Reduce stimulation (limit socializing, caffeine, screens)
⬜ Pause big decisions (24–72 hour rule)
⬜ Stick tightly to routine
⬜ Notify support person or provider
👉 Rule to remember: Don’t trust urgency when energy is high
DEPRESSION EARLY WARNING LIST
(Check if 2 or more appear)
⬜ Sleeping too much or wanting to stay in bed
⬜ Loss of interest or motivation
⬜ Withdrawal from people
⬜ Heavy, foggy, or numb feeling
⬜ Harsh self-criticism
⬜ Hopeless or “what’s the point?” thoughts
EARLY ACTION FOR DEPRESSION
If warning signs appear:
⬜ Lower expectations (minimum-day plan)
⬜ Maintain sleep/wake times
⬜ Gentle movement (walk, stretch)
⬜ One connection per day (text counts)
⬜ Avoid isolation loops
⬜ Tell someone how you’re feeling
👉 Rule to remember: Do less, but don’t disappear
COGNITIVE CHECK (for both states) Ask yourself:
⬜ Am I thinking in extremes? (“always / never / everything”)
⬜ Am I making decisions based on urgency or hopelessness?
⬜ Would I give this advice to someone I care about?
👉 If not → pause and reassess
PERSONAL “DO NOT” LIST (customize)
Common examples:
⬜ No major financial decisions
⬜ No relationship ultimatums
⬜ No all-nighters
⬜ No substance use when mood is shifting
⬜ No stopping meds without provider input
SUPPORT & SAFETY PLAN
Early support contact: __________________
Provider contact: _______________________
Signs I need immediate help:
⬜ Suicidal thoughts (If in the U.S., call/text 988 for immediate support.)
⬜ Loss of control
⬜ Severe sleep loss
⬜ Risky behavior
👉 CORE PRINCIPLE TO REMEMBER
Catching it early = preventing the episode. Needing structure doesn’t mean you’re weak, It means you’re working with your brain, not against it.
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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