How To Use the Bipolar Journal

 

NOTE:

The following is only a recommendation based on our system of commuication. The pages are a template to that end, but also allow for your own interpretation of how to use this journal. Feel free to use the Bipolar Journal as you see fit!


About the Cover:

The over-sized box around the title is intentional. You can use this space to write your name and/or the month and year with a permanent marker. Because this is a monthly journal, putting at least the month and year on the cover will help you find the timeframe you are looking for after you have completed multiple journals. Also, because the journal is bound like a book, it will arrange neatly on a bookshelf for future reference.


  First Contacts:

This is one of the most important pages in the Bipolar Journal.

Having these contacts easily available may be critical, and even life-saving, for someone who is experiencing a bipolar episode.

In addition, they make the job of the person who supports someone with bipolar disorder much easier.

  Meds Chart:

This chart is able to track up to 12 medications per day over a month. Each journal includes 4 Meds Charts to allow for changes in medication over the course of the month.

To Use:
Write the medication name in the top, angled boxes. If you take a medication twice, write it twice. Be sure to include the dosage with the name.

Write the time of day that each medication should be taken.

As the month progresses, as each medication is taken, check off the appropriate medication day and time.

If a block is unchecked, double-check to make sure that the medication has been taken.

  Sleep Log:

Research has shown that sleep can affect a person's mental state. There should be plenty of entry spaces for each month to accurately log all sleep, including naps.

To Use:

When going to sleep for the night, or before a nap, enter the date and time in the sleep log. Also enter your Mood Number. The Mood Number is described below.

When you awake, enter the date, time, and mood number again.

Observe the effect that sleep has on your mood and consult with your doctor accordingly.
   

The Mood Number System:

The Mood Number System is a communication system developed by Simply Trackable LLC with the intention of streamlining basic, essential communication between someone with Bipolar Disorder and their supporter. It so easy and efficient that even someone who is experiencing severe bipolar swings can use it.

The Mood Number System ranges from -5 (Severely Depressed) to Even to +5 (Severely Manic). Each number value represents a level of intensity for each mood. The table below shows a sample of what these values could mean to you, but since everybody is different, and Bipolar Disorder affects people in different ways, it is important that you identify what these levels mean to you. Your doctor will be an important asset in helping you with this.

+5   Out of control (mind and body). Life-changing, poor choices.
+4   Can't sit still. Poor Choices. Less Sleep. Hyperactive
+3   Tough time sitting still. Abnormal energy. Fast thoughts.
+2   More energy. Making lists. Extra "happy".
+1   Starting to feel antsy.
0   Even. Feeling "normal".
-1   Starting to feel down.
-2   Feeling down. Possibly irritable. May start to get weepy.
-3   Maybe suicidal thoughts. Struggle to function. Sadness or anger.
-4   Suicidal thoughts.
-5   Heavy suicidal thoughts. Curled in bed. Lifeless. Pain.

To Use:

If the supporter notices that the person with Bipolar Disorder's mood seems off, they can simply ask, "What number are you experiencing right now?" If the answer is, "Negative 3", the supporter knows that the person with Bipolar Disorder may need a bit of help to keep up with the day. If the answer is, "Positive 4", the supporter may need to be prepared to rein in some over-ambitious or self-destructive activities.

Identifying using the Mood Number System can help to communicate how a person is feeling, as well as allowing the supporter to know the likely support that will be needed at that moment.


  Mood Number Pages:

There is a page for each number from -5 to Even to +5 of the Mood Number System (described above). Since each person with Bipolar Disorder is unique, it is recommended that you customize these pages with the help of your doctor and supporter.

My Symptoms: What are some identifying characteristics that you may notice about me if I am at this level.

Things That Cause This (Triggers): Triggers are unique for each individual, and may vary by mood level. Do your best to identify what seems to cause you to get to this mood level.

What I Am Thinking: What thoughts are likely running through your mind. What you are struggling with.

What I Need From You: Write the things that you need from your supporter when you are at this level.

  Minimum To Do:

Each day there are certain things that MUST get done. These might be feeding and changing the baby, feeding yourself, or going to the doctor.

Use this page to document the things that, if all other non-essentials fall by the wayside, at least these few things MUST get done. Don't over do this list. This is the bare minimum necessary to live.

When you accomplish an item on the list, note the Mood Number you were at when accomplishing the task and check it off your list!

  Charting:

This is the heart and soul of the Bipolar Journal. This page provides a daily, multi-point chart of your mood as you progress throughout the day.

To Use:

Meds: While the person with bipolar may use the Meds Chart (described above) to track their medications, the supporter can check the box here when they have verified that the medications have been taken. Alternatively, this may be used by the person with Bipolar Disorder in conjunction with or instead of the Meds Chart. It may be that not all of the boxes are used. If there is an AM and PM medication time, then only two boxes will be used. If a mid-day dosage is added, then three boxes will be used.

Log: Enter the time and mood number each time you feel your mood change throughout the day. You can then put a quick description, which should not be personal, but clinical in nature. For example: "10:15am, -3, anxiety and stress, pg 12." The page number refers to the journal page (short or long, described below) that contains more information and information of a personal nature, should you choose to write more.

Graph: Place a dot on the graph for each time and Mood Number, then connect the lines for a graphic indication of your mood's progressions throughout the day. The graph covers a 24-hour period, starting at 12:00 am.

THIS IS A GREAT PAGE TO SHARE WITH YOUR DOCTOR and/or COUNSELOR!



  Please Help To Do:

This is a page to list the things that need to get done, but that you may not be able to accomplish yourself. Your supporter can look here for specific ways that they can help you so that you don't have to carry the stress and anxiety for these items.

When an item is complete, the supporter will check it off the list.

If you feel good enough to complete an item, then you, also, can check it off the list.

  "If I Can" To Do:

This is a no-pressure list of things that would be nice to get done, but that there is no urgency to accomplish. Items here might be washing the car, extra housework, etc...

If you feel good enough to accomplish one of these items, note your Mood Number and check it off the list!

  Journal Page: Short Journals:

These pages allow you to expand on moods experienced on the charting page (described above). The information here may be more private in nature, and therefore is left off of the charting page (which may be shared with your doctor.)

To Use:

Date the page, and give it a page number.

Note the time and Mood Number from the charting page.

Describe the situation, including causes and effects, in greater detail. Or use for your own purposes.

  Journal Page: Long Journals:

These pages allow you to expand on moods experienced on the charting page (described above). The information here may be more private in nature, and therefore is left off of the charting page (which may be shared with your doctor.)

To Use:

Date the page, and give it a page number.

Note the time and Mood Number from the charting page.

Describe the situation, including causes and effects, in greater detail. Or use for your own purposes.
 
 

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