First of all, I compiled this list on my own and in cooperation with my therapist. The first section, which is individual for all of us, involves a list of areas of stress and some specific ways which I can reduce them. One of the main areas for me is insecurity about when/if another manic episode will occur. For many people depression may have similar stress related to it. What I do for depression is seek support as outlined in the support page of this website. You may need to look at depression in the depth which I look at mania here. The second section is a more in depth description of my symptoms of mania than what is summarized in my checklist. - unable to sleep/difficulties getting to sleep at night. - sleeping less than 6 hours. - wandering around constantly/unable to sit still - thinking quickly - unable to stop my thoughts - believing that radio and TV are dealing with me/focused directly at me personally - talking too quickly or too much - stopping with my medications - buying unnecessary items/expensive items - wearing too much makeup daily - writing with pressure/especially creative works - planning and organizing too much - going/walking too quickly - wandering outside in the middle of the night - desire to travel home NOW - irritable - eating too much - high sexdrive - euphoria The third section is my individualized plan for what to do if these symptoms start occuring: On edge of hypomania: - take sleeping pills - soothing music without words - warm shower/bath - write a bit in my journal before 8 p.m. (writing in late evening keeps me awake at night) - avoid writing or brain strain after 8 p.m. or all together for a while - no TV or movies - eat slowly - drink relaxing herbal tea - play cards - take time to make a nice meal - yoga or meditation - have someone with me at home - NO alcohol - REST/sleep but not more than 30 min - keep a regular schedule - plan activities, but not too many - foot massage or footbath On edge of Mania: - take more anti-psychotic medicine with doctor's approval (discuss plan ahead of time) - protection and isolation from stimuli - meet with therapist, doctor, psychiatrist - tell HUSBAND AND MOTHER what is going on - give bank card to husband to hide This sheet just recently helped me to recognize that I was hypomanic and heading towards manic. I used the planned steps to bring myself down. I got a week off school and the danger went away after about 3 weeks. I strongly encourage all bipolar individuals to make their own sheet.Give a copy to all of your key supports - personal and professional