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Identify personal early warning signs for both depression and mania/hypomania, and create a stepped action plan for each mood polarity.
A longitudinal formulation for bipolar disorder — mapping life events, episode patterns, and maintaining factors across time.
Track daily mood on a depression-euthymia-hypomania/mania scale alongside sleep, medication, and key events.
Track daily routine stability — wake time, meals, activity, social contact, and bedtime — as routine disruption is a key trigger for mood episodes.
Identify and challenge positive beliefs about mania/hypomania that reduce motivation for relapse prevention — e.g. "I'm more creative when high."
Create a personalised plan for protecting sleep — the single most important modifiable risk factor for mood episodes in bipolar disorder.