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Reach out to family and friends for support as you seek treatment for bipolar disorder. Discuss your treatment plan with your family and friends. Let them know how you are addressing your mental health issue. Ask for their support when you need it. Having a good support system as you deal with bipolar disorder can be really helpful. For example, you may say to family and friends, “I am currently on a treatment plan for bipolar disorder. I appreciate all your support and encouragement. I hope you will continue to support me during my recovery.” Look for a support group in your local area or online that focuses on the needs of those with bipolar disorder. Try to go to the support group on a regular basis. Share your recovery with the other members of the support group and listen to their stories of recovery. Often, having others who can relate to what you are going through will make your recovery more manageable and feasible. Ask your psychiatrist or your therapist for a referral to a support group in your area. Look for support groups online for those with bipolar disorder. To ensure your recovery is on track, set up regular check-ins with a mental health professional in your area. Try to meet with the mental health professional once a week or twice a month to ensure you are recovering well. Share any issues you are having with your medication or your treatment plan. Work with the mental health professional to find a treatment plan that works for you. If you start to feel manic or depressed, reach out to a mental health professional right away. Describe your symptoms and ask them for immediate care. You can also call the Suicide Prevention Hotline or your psychiatrist for help. You may already have a plan in place for episodes if you are on a treatment plan. Make sure family and friends know the protocol for episodes so they can watch for the symptoms and help you get treatment.

summary: Talk to family and friends about your disorder. Join a support group for bipolar disorder. Have regular check-ins with a mental health professional. Seek immediate help if you feel a bipolar disorder episode coming on.


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Affirmations can be a powerful self-help tool, but just saying them is only part of the process. Affirmations need to be coupled with action in order to be truly effective. Use your affirmation as a guide for the change you want to bring about in your life. Then, take actions to pursue that change.  If you want that promotion, make an affirmation letting yourself know you’re worthy. Then, update your resume, put together a strong proposal, and let your boss know. Your affirmation will help you see that you are capable, and your actions will get the job done. Use your affirmation as a reminder of the fact that you can be the person you want to be. It should highlight some of your best traits. Reflect on those when things get tough. In addition to saying your affirmations every day, write them out when you have a moment. This provides different mental feedback than saying your affirmations, which may help to further reinforce your goals and strengths. It's also a good way to use your affirmation at places like work or school when you need it, but don't want others to hear it.  You could decide that you want to write out your affirmation a certain number of times, such as at least 10 times before you go to bed. Post your affirmations in areas where you will see them often. Put one on your desk, mirror, car dashboard, or computer. Slip one into your wallet or carry a small notebook with you. Alternatively, you may decide that you only want to write it out when you are feeling especially stressed or upset. Close your eyes, breathe deeply, try to shut out the rest of the world, and think about your affirmations. Slowly and calmly repeat the words, thinking about what each one means to you. Visualize the positive feelings you want to create or the goals you want to achieve each time you say your affirmation. If you are new to meditation, start by taking a few slow, deep breaths and trying to clear your mind. You probably won’t get all the noise out your first few times, and that’s alright. The simple act of trying can still have positive effects. Use note cards, sticky notes, a cute poster or printout, or any other system you like to write out your affirmation. Leave these notes in places where you will not only see them, but need to be reminded of your affirmation. Try to think of places where you frequently experience stress or self-doubt, and put a copy of your affirmation there.  Slip one inside your desk drawer, or stick one to your computer monitor. Put one up on the bathroom mirror, and stick one on the refrigerator. Each time you see the card, read it and think about what it means to you. Carry your affirmation with you, too. Put a copy of your affirmation in your wallet or purse. If you need a pick-me-up, or if you find yourself about to waver from your goals, get it out and repeat it to yourself.

summary: Use your affirmations as a guide for change. Write out your affirmations in addition to saying them. Meditate on your affirmations. Post your affirmation in important places.


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Students generally talk to their friends about tests and even about the answers to tests. For example, keep an eye on students who leave your first period class after a test or exam. If they walk a little with a second period student, they may be sharing answers or passing cheat sheets. Some students will create a private group on Facebook or Google for the class, using it to exchange notes. If the class is large enough, you might be able to sign up for the group posing as a student, using an assumed name. Some course management systems, such as Blackboard, have an option of letting students email each other without the instructor seeing the emails. Change the preferences so that you also see the emails that students send out through the system. Often, students might pretend that they are interested in the class, visiting you in office hours and engaging with the class material. These students might butter you up so that you don’t suspect them of cheating because you perceive them to be good students. Do not allow students to be in your classroom when you are not there. Lock filing cabinets and desk drawers to prevent students from looking at tests, assignments, or exams, and watch for this behavior when you are in the classroom as well. Create and memorize complex passwords for the computer and grade book log-ins; do not write this information on paper.
summary: Listen to hallway conversations. Sign up for the class social media group under an assumed name. Be cautious with favorite students. Protect your physical and digital spaces.