Interpersonal and Social Rhythm Therapy Schedule

Last week I exercised Monday, Tuesday, and Wednesday. I am really proud of myself for doing that and for making it to work at 8am each day. I have a new schedule so I will have to find a new way to fit working out in my schedule. Being able to stick to this schedule this past week has shown me how I can get out of depression by changing my sleep/wake cycle. I learned what the type of therapy that focuses on it interpersonal and social rhythm therapy for bipolar disorder. The vital rational for interpersonal and social rhythm therapy (IPSRT) is, "unstable or disrupted daily routines lead to circadian instability and affective episodes in vulnerable individuals." To keep moods stable clients keep a log of daily and nightly activities, levels, of social stimulation, sleep and mood. The focus of therapy goals are to "(a) identify a key interpersonal problem area; (b) set targets for regulation meals, exercise, and sleep; (c) make plans for keeping rhythm stable when disruptive social events occur; and (d) develop strategies to manage the priority interpersonal problem area.." For more information see their website: https://www.ipsrt.org

This blog is kind of my IPSRT. I talk and that is what I am going to focus for this post. I am going to plan my schedule. Then I can get back at the end of the week and see how it went.

Sunday: wake 8:30 am ,exercise at or after 6:30pm sleep 12am
Monday: wake 8:30am (because I need to wake up the same time everyday), exercise at or before Noon, sleep 12am
Tuesday: wake up 8:30am, exercise at or before 9am - 10am latest sleep 12am
Wednesday: (same as Monday) wake 8:30am (because I need to wake up the same time everyday), exercise at or before Noon, sleep (due to early wake up) try for 9/10pm
Thursday:  Wake up 4:30am 5am latest (leave house at 5:30), exercise at 2:30p or later, Sleep by 12am
Friday: (same as Monday) wake 8:30am, exercise at or before Noon, sleep 12am latest
Saturday: Sabbath relax and rest try to wake up by 9am for consistency
Sunday: not working so schedule is open wake up by 9am

That is my plan!


 

Nightly Schedule

Thanksgiving week was not good for my health. I was at my parents house and they had some candy from Halloween. I could not stop from eating it all up.

Good news though, I got a job. I began training this week. I have to be there at 8 am so my schedule has been really tight. I had some coffee and I think it gave me motivation to go to the library and to the gym after class Monday. I came home and still managed to get to bed at a reasonable hour.

I think I can manage this new schedule, working out at night. Today is Tuesday. I made it to the library and to the gym again tonight. I did falter though; I ate two doughnuts. They weren't even that good. I regret it, because it wasn't worth it. I just have to get those thoughts out of my head. I start thinking about it and then I want it.

On Sunday I made a big batch of pasta and lentils so I would have dinner and lunch throughout the week. I passed up the lentils for a sandwich I bought at the grocery store. It was a Kings Hawaiian bun. Now that I am trying to avoid sugar it is to amazing how many things that are not sweets have sugar it. Even pasta sauce is sweet!

I feel good going into the finals week. I just need to keep this energy up and get work done.