How do you manage your energy?

[HealingJourney]

New member. I have bipolar type 1 and I've been in a depressive episode for over 12 months. I've come out of 7 weeks in hospital recently. My mood is improving but my energy feels so low all the time. Even having a shower is exhausting. How do you pace your energy to get through a day during an extended depressive episode?

[Ainjoule]

Hey @HealingJourney 

Welcome to the forums! When I'm depressed I start by setting a small achievable goal, and I practise that one to I have mastered it and then I add another one. So that pretty soon I have a number of little goals I am trying to achieve. I guess that is how I add goals, but sounds like you have some goals that you want to achieve but are having trouble with the energy...if that is the case I would put pleasurable events in between the goals you are trying to achieve like having a cup of coffee to keep you motivated or listening to some music, something along those lines. Regardless,  hope you settle in fast to the forums and find lots of support here 😊

[HealingJourney]

Thanks for your response. I think for me its less about major goals and more about 'activities of daily living' (ADLs). I end up very burnt out if I do even a few chores a day, like going to the supermarket or feeding a friend's dog. I'm trying to ease back into doing life but I just feel really wiped all the time.

[8ppleTree]

Hi @HealingJourney 

Some of the best ways to manage low energy levels/fatigue is through pacing, using the Spoon Theory 

There are a variety of applications, but the basic premise is that when unwell, we have a limited battery, so must prioritise tasks efficiently. Tasks might equal a certain % of battery. Finding ways to cut down the effort required for each task is also helpful, ie sit to cook or fold washing. Order shopping in. Sit in the shower, choose to do higher energy tasks during the part of the day when you're feeling better, etc. Create a little routine and always make sure there is one activity in there for you that makes you feel good 🙂 

And Active-Resting (self-care) is totally a thing! 

Hope you feel better 👍

[HealingJourney]

Thank you for this. I do subscribe to spoon theory. It's just been difficult gauging which activities take most of my energy as this shifts day to day. Some days showering is tiring, others, it's a nice feeling.