While hypomania might mistakenly seem beneficial due to increased energy and productivity, it can lead to risky behavior. Hypomania is less severe than full-blown mania and does not cause the same degree of impairment. Recognizing signs of hypomania early and adopting strategies to manage them can help prevent escalation and maintain well-being.

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What are the symptoms of hypomania?

Symptoms of a hypomanic episode are less intense than mania. Hypomanic symptoms, which vary from person to person, include:

• Having an abnormally high level of activity or energy.
• Feeling extremely happy, excited.
• Not sleeping or only getting a few hours of sleep but still feel rested.
• Having an inflated self-esteem, thinking you’re invincible.
• Being more talkative than usual. Talking so much and so fast that others can’t interrupt.
• Having racing thoughts — having lots of thoughts on lots of topics at the same time (called a “flight of ideas”).
• Being easily distracted by unimportant or unrelated things.
• Being obsessed with and completely absorbed in an activity you’re focus on.
• Displaying purposeless movements, such as pacing around your home or office or fidgeting when you’re sitting.
• Showing impulsive behavior that can lead to poor choices, such as buying sprees, reckless sex or foolish business investments.

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What’s the difference between feeling good vs hypomania?

It takes time to know the difference. Everyone enjoys being happy and feeling good. But feeling good doesn’t always mean you are good. Over time, you’ll start to understand yourself and learn the warning signs that you may be starting to have an elevated mood that is different than just feeling good.

Ask family and close friends who you trust, and have frequent contact with, to give you feedback. Ask them to tell you when they see beyond normal changes in your mood or behaviors.

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What happens after a hypomanic episode?

After a hypomanic episode you may:

• Feel happy or embarrassed about your behavior.
• Feel overwhelmed by all the activities you’ve agreed to take on.
• Have only a few or unclear memories of what happened during your manic episode.
• Feel very tired and need sleep.
• Feel depressed (if your hypomania is part of bipolar disorder).

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‍From Chaos to Calm strategy

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Monitor Your Mood: Keep a daily journal to track your mood, sleep patterns, and energy levels. Note any changes or triggers that might indicate the onset of hypomania. This self-awareness can help you recognize early signs and take preventive action.

Establish a Routine: Create a structured daily routine that includes regular sleep, meals, and activities. Consistency can help stabilize mood and provide a sense of normalcy.

Limit Stimulants: Reduce or eliminate caffeine, nicotine, and other stimulants that can exacerbate hypomanic symptoms. Opt for calming herbal teas or other non-stimulant beverages.

Avoid Risky Behavior: Be mindful of impulsive actions such as excessive spending, risky activities, or making major decisions during hypomanic episodes. If you feel the urge to act impulsively, take a step back and consider the potential consequences.

Seek Support: Engage with a mental health professional for regular check-ins. They can provide valuable guidance, medication management, and support tailored to your needs. Additionally, talking to friends or family members about your experiences can offer emotional support and practical advice.

Practice Stress Management: Incorporate stress-reducing activities such as yoga, meditation, or deep-breathing exercises into your daily routine. Managing stress can help prevent the escalation of hypomanic symptoms.‍

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Mood Stabilizing Exercises for Hypomania

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1.     Grounding Exercise

Purpose: To bring your focus back to the present moment and reduce racing thoughts.

How to Do It: Find a quiet place to sit comfortably. Take a few deep breaths. Then, use your senses to observe your surroundings. Notice five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This exercise helps anchor you in the present and calms an overactive mind.

2.     Mindful Breathing

Purpose: To calm the nervous system and reduce arousal.

How to Do It: Sit or lie down in a comfortable position. Close your eyes and focus on your breath. Inhale slowly through your nose for a count of four, hold for a count of four, then exhale through your mouth for a count of six. Repeat this cycle for five to ten minutes. This practice helps slow down your breathing and promotes relaxation.

3.     Body Scan Meditation

Purpose: To increase body awareness and reduce tension.

How to Do It: Lie down or sit comfortably. Close your eyes and take a few deep breaths. Slowly bring your attention to different parts of your body, starting from your toes and moving up to your head. Notice any areas of tension or discomfort without judgment. Breathe into these areas and allow them to relax as you exhale. This exercise helps you connect with your body and release physical tension.

4.     Mindful Walking

Purpose: To combine physical activity with mindfulness and reduce excess energy.

How to Do It: Go for a walk in a quiet, natural setting. Pay attention to each step and the sensations in your body. Observe the environment around you—the sights, sounds, and smells. Walking mindfully can help release excess energy and promote a sense of calm.

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Managing hypomania involves a combination of practical strategies and mindful exercises. By monitoring your mood, establishing routines, avoiding stimulants, and practicing mindfulness, you can effectively manage symptoms and prevent escalation. Remember, seeking support from mental health professionals and engaging with your support network is crucial in maintaining stability and well-being. With these strategies, you can navigate hypomania with greater ease and resilience.

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