Managing bipolar disorder can be challenging, especially when life gets stressful. You might find yourself coping with feelings of self-doubt or self-blame, which can add to the challenges you’re facing.

In those moments, treating yourself with kindness and compassion may help reduce your level of stress, anxiety, and depression. Doing this may also build emotional resilience, motivation, and hope, which are important for making positive change.

If self-compassion doesn’t come easily to you, that’s OK! It’s something you can build through practice. Taking time for reflection and positive self-talk may help you develop habits of self-care and kindness.

Here are 10 mantras that you can recite when you need some love and reassurance.

  • Take a breathing break: Sit someplace quiet and comfortable. Breathe in through your nose for a count of 3. Breathe out through your mouth for a count of 5. Repeat.
  • Write a self-compassionate letter or memo to yourself: If you were a loving friend who was trying to comfort and reassure you, what would you say?
  • Get some perspective: Imagine you’re an observer of your own emotions. Ask: “Why is this person feeling this way?” Try to observe without judgment.

Practicing self-compassion may help you understand and navigate challenging experiences, without negatively judging yourself. This may help reduce feelings of self-doubt, guilt, and shame, which is important for building emotional resilience and moving forward.

It’s also important to follow your doctor’s recommended treatment plan for bipolar disorder, which may include a combination of medication, psychotherapy, and lifestyle changes.