Energy Balance

Living with a mood disorder like depression or bipolar disorder often feels like a pendulum for many. On some days, you feel unstoppable; on others, even the smallest task feels insurmountable. When left unmanaged, these extremes can pull you away from the things that matter most.

Research shows that sleep and social interaction are the primary regulators of our internal clocks. Sleep is frequently disrupted in those with depression, bipolar disorder, and schizophrenia, often acting as a trigger for further symptoms (Franzen & Buysse, 2022; Steardo, 2019). Similarly, “social rhythms”—the timing and quality of our interactions—profoundly affect our stability (Kahawage, 2022).

Many clinical treatments, such as Interpersonal Social Rhythm Therapy (IPSRT), focus specifically on stabilizing these energy levels to improve symptoms of mania and depression (Inder et al., 2015). However, anyone can benefit from mastering their personal energy.

Here are five ways to cultivate and balance your energy:

1. Map Your Energy Peaks and Valleys

We all have a natural “chronotype”—a preferred time for sleep and activity. Whether you are a morning lark or a night owl, identify when your energy naturally surges and dips. Plan your most demanding tasks for your “high” periods to maximize productivity without burning out.

2. Use Music as a Tool

Music is a physiological shortcut to mood regulation. Use upbeat, high-tempo tracks to invigorate yourself during a slump, and switch to soothing, familiar melodies when you need to decompress.

3. Balance Solitude and Socializing

Socialization is a powerful energy architect, but it’s a double-edged sword. While connection can lift a low mood, over-socializing can lead to exhaustion. Identify your “sweet spot” for social interaction and set boundaries to preserve your mental battery.

4. Stabilize Your Sleep-Wake Cycle

Consistency is the foundation of energy. While life doesn’t always allow for a rigid schedule, try to keep your wake and sleep times within a two-hour window, even on weekends. This “anchor” helps keep your biological clock synchronized.

5. Design a “Wind-Down” Landing Strip

Think of your daily energy like a helicopter: the more stimulating your day, the higher you fly, and the longer it takes to land. If you jump straight from a high-stress task into bed, your brain will stay “in the air.” Create a routine of reading, meditation, or a warm shower to help your energy descend gradually for a better night’s rest.