Boundaries I Needed to Set After My Bipolar Diagnosis to Thrive at Work
Returning to work after receiving a bipolar disorder diagnosis and completing inpatient treatment can feel daunting. In this post, I’m sharing the boundaries I needed to set after inpatient treatment and my bipolar diagnosis, and how they helped me regain control over my life, focus at work, and maintain my mental health. Whether you’re newly diagnosed or navigating ongoing challenges, these insights can empower you to prioritize yourself without guilt.
Why Boundaries Matter After Bipolar Diagnosis
When I returned to my job at Yelp in 2019 after a manic episode and inpatient treatment, my medical team emphasized that my previous lifestyle - long hours, constant travel, and unpredictable schedules - wasn’t conducive to managing bipolar disorder. But instead of leaving my career, I was given a roadmap: I could continue my job, if I set intentional boundaries.
Key boundaries I implemented included:
No working into the evenings: I stopped checking emails or working late at night, allowing my brain to rest.
Healthy morning routines: Walking my dog, personal care, and a slow start instead of diving into work immediately.
No multitasking in meetings: Focusing on one task at a time improved effectiveness and reduced mental fatigue.
Using alarms strategically: Scheduling my day and reminders helped manage time and reduced anxiety about forgetting tasks.
“Eliminating multitasking is an example of something you could put into place, whether you have a mental health diagnosis or not. At first it’s hard, but the positive effects are undeniable.”
Practical Strategies That Worked for Me
Returning to work after a diagnosis doesn’t mean slowing down your career, it means working smarter, not harder. Here’s what I implemented to balance mental health and professional success:
Stop working first thing in the morning: Start with personal time to center yourself before checking emails or Slack messages.
Set clear end-of-day limits: Power down by 5–6 PM to prevent overthinking and overstimulation.
Prioritize sleep: Even on work trips, I made sleep non-negotiable to maintain stability and focus.
Focus on one task at a time: Multitasking divides attention and reduces effectiveness.
Plan with alarms: Using alarms as reminders combats time blindness and keeps tasks on track.
“Sometimes we trick ourselves into thinking there’s more work. It could really wait until tomorrow.”
These strategies not only improved my productivity but also enhanced my well-being, proving that boundaries are not limitations—they are tools for thriving.
Lessons from Experiential Therapy
During outpatient experiential therapy, I learned that trying to do everything at once was detrimental. My therapist explained:
“No one is truly good at multitasking because it splits your brain power.”
This insight reshaped how I approached meetings and work tasks, and the results were immediate: increased focus, fewer mistakes, and more mental clarity.
Conclusion / Takeaways
Returning to work after a bipolar disorder diagnosis requires intentionality. Key takeaways from my journey:
Boundaries protect your mental health without limiting your career.
Small changes, like stopping multitasking and setting alarms, have big effects.
Prioritizing sleep and personal routines creates sustainable energy and focus.
By implementing these practices, I not only managed my bipolar disorder but became more effective, happier, and successful at work.
Personal Reflection / CTA
If you’ve experienced similar challenges after a mental health diagnosis, I’d love to hear from you. What boundaries have you found helpful? Or are there topics you’d like me to cover in future posts? Share your thoughts in the comments, and don’t forget to subscribe for more stories and strategies on living balanced with bipolar disorder.
