Let’s be honest—managing bipolar disorder is complicated enough on its own. But throw work into the mix, and things can get tricky very fast.
Between the manic highs, where you’re buzzing with energy and ideas, and the depressive lows, where even replying to an email feels like climbing a mountain, it can feel like you’re living a double life. One day, you’re a productivity machine; the next, you barely keep your head above water.
I’ve lived with bipolar disorder for over 30 years, and I’ve had my fair share of struggles at work. I’ve been on both sides of the spectrum—riding the highs of manic creativity and crashing into the depths of depression where my mind was too foggy to focus. I’ve burnt out, walked out, overextended myself, and learned the hard way that balancing bipolar and work is a marathon, not a sprint.
So, here’s what I’ve picked up along the way. These aren’t silver bullets—bipolar doesn’t have those. But they’re real tips that have helped me survive and thrive in a work environment. If you’re living with bipolar and working, I hope these help you keep moving forward with confidence.
1. Know your Limits and Protect Them.
One of the biggest things that helped me cope at work was understanding my triggers. It took years to get there, but I could start setting boundaries once I identified what sent me into a tailspin. For me, overstimulation and overworking are massive triggers. When I’m under constant pressure with no break, it’s only a matter of time before I hit a manic episode or spiral into depression. So, I had to get real with myself about what I could handle and what I couldn’t.
I found this hard to do as I believed successful people didn’t set boundaries. That meant slacking off. It turns out that it means protecting yourself to stay productive in the long run. For me, that meant learning to say “no.” And let me tell you, it wasn’t easy. Saying no to extra opportunities to prove myself or extra shifts felt like admitting weakness. But in reality, it was about survival. I had to accept that there’s only so much I can take on before I start risking my mental health.
If you’re dealing with similar triggers, ensure you have boundaries. Maybe that’s clocking off at a set time every day or taking regular breaks even when it feels like you can’t afford to or don’t need to.
Know your limits, and protect them.
2. Create a Routine and Stick to It
Bipolar thrives in chaos, and one of the best ways to keep it in check is through structure. A consistent routine can be a lifesaver but rather tricky when the only thing consistent about you is that you are inconsistent.
When I was younger, I’d fall into the trap of throwing myself into work during manic phases, staying up all night to finish projects, and then burning out completely. I’ve learned that sticking to a routine—especially during the highs—helps me manage my energy and avoid crashing.
It’s not easy to keep a routine when your brain tells you to keep pushing, creating, and doing. But trust me, it pays off. Set specific times for tasks, breaks, and meals, and stick to them as much as possible. Even if you’re flying high in a manic phase, do your best to stick to regular hours and avoid overcommitting yourself.
And if you’re in a depressive slump? The routine will help you keep moving. It won’t make the depression disappear, but it gives you a roadmap to follow, even when everything feels too much. The routine takes thinking out of life, which can be helpful when in this state.
3. Use Productivity Hacks to Manage Energy
Productivity isn’t just about getting stuff done. It’s about managing your energy, especially when you’re juggling the mood swings that come with bipolar. Here are a few hacks that have worked for me:
- The Pomodoro Technique: This one’s been a game-changer. Work for 25 minutes, then take a 5-minute break. After four rounds, take a more extended break (15-30 minutes). It keeps me focused during manic periods when my brain is buzzing, and it helps me push through the fog when I’m feeling low.
- Task Prioritisation: I used to try to do everything in a manic phase, thinking I could power through. Now, I prioritise my tasks based on importance and urgency. What has to be done today? What can wait? I use a simple to-do list and prioritise the high-priority items first. It keeps me from overloading myself with tasks that aren’t essential.
- Energy Mapping: I’ve learned to work with my energy levels instead of against them. If I know I’m more productive in the morning, I’ll schedule my most important tasks for then. If I’m in a depressive phase and mornings are brutal, I’ll shift my workload to later in the day when I have a bit more steam.
4. Communicate with Your Employer
This one can be tricky, but it’s essential.
Depending on your workplace, having an open conversation with your employer about your mental health might be worth considering. I know how terrifying that idea can be. Throughout my entire career, I never once disclosed my bipolar disorder—not even when I was running my own business. It wasn’t until I “retired” ( do people living with bipolar ever really retire?) that I finally stepped out of the bipolar closet. Even now, every time I share my story publicly, there’s a part of me that cringes. The fear of being treated differently or labelled “unstable” is real.
But here’s the hard truth: if your employer doesn’t know what’s happening, they can’t give you the support you might need. Being upfront allows you to negotiate flexibility when needed, like working from home during particularly rough periods or adjusting deadlines when your mental health takes a dip.
I know not every workplace will be supportive, and that’s unfortunate. But if you’re lucky enough to have an understanding boss, opening that line of communication can make all the difference.
5. Have an Emergency Plan in Place
We all know the episodes will come, no matter how well we manage our triggers. So, having an emergency plan in place is crucial. What does that look like? It could mean having a trusted coworker who knows about your condition and can step in if you’re in the middle of an episode. Or it could mean making sure your boss knows how to help if you suddenly can’t cope.
For me, my emergency plan includes having my husband (also my full-time carer), who knows the signs that I’m heading into a manic or depressive phase. They don’t need to know all the details, but just enough to step in and give me space or support if needed. I also keep a list of coping strategies on my phone—reminders of what to do when things feel overwhelming, like taking a break or walking.
6. Time for Self-Care
It sounds basic, but it’s easy to forget to take time for yourself when juggling work and mental health. Self-care isn’t just about bubble baths and meditation (though if that works for you, go for it). It’s about ensuring you’re eating regularly, getting enough sleep, and caring for your body. When I’m manic, sleep is the first thing to go. When I’m depressed, I go all out on sugary food and ditch exercise. But the reality is, I can’t function at work—or anywhere else—if I’m not taking care of myself.
Find what self-care looks like for you. Maybe it’s a 10-minute break outside to clear your head. Perhaps it’s shutting off work emails at 6 p.m. and not looking at them until the next day. Whatever it is, make it a priority.
Coping with bipolar disorder at work is a constant balancing act, and some days, it feels like you’re walking on eggshells. But with the right strategies in place—knowing your triggers, setting boundaries, sticking to a routine, and using productivity hacks—you can survive and thrive in the workplace.
I have founded three successful businesses in highly competitive industries. Two of which I have sold, and one remains my hobby interest. The majority of this time, I was undiagnosed and/or unmedicated, having no clue what was going on inside of me. It can be done – but it’s much easier with the proper treatment (which should be part of every bipolarian self-care routine).
Remember, you are not your disorder. You are capable, strong, and deserving of a fulfilling work life. Keep showing up, manage as best you can, and know that it’s okay to need extra support along the way.
You’ve got this.