How to Use This Script

This script is designed to be read aloud during your coaching session. "You" sometimes addresses you as the coach and sometimes your loved one — just as it would in a natural conversation. Speak it in your own voice; paraphrase where it feels right. Sections in blockquotes are exercises to do together.

You: "Welcome back! How was your week? How did it go with filling out the log?"

You: "Let's be detectives. We're looking for patterns — not judging, just noticing. I see here on Monday when your friend called, your mood was a 5. What was that like? And then Tuesday, when you stayed home all day, it dropped to a 2. Do you see the connection?"

You: "In bipolar, the relationship between activity and mood is especially powerful. During depressive episodes, the brain says 'don't bother.' During hypomanic or manic episodes, it says 'do everything.' Neither is accurate. The data from your log tells us what actually helps — not what your mood tells you in the moment."

You: "Let's use this data to make a 'Positive Activities List.' We'll list things that seem to help your mood, even a tiny bit. We don't have to do them yet — just list them. Think of it as building a menu of options for when things get hard."

You: "One more thing: notice if there are activities that helped during a low mood AND didn't trigger escalation. Those are your gold-standard activities. Walking the dog might be a 'safe' mood-lifter. Staying up late to reorganize the garage might not be."

Important for the Supporter: Bipolar mood patterns are different from depression. A sudden spike in mood or energy isn't necessarily good — it could be the beginning of a hypomanic episode. Help them distinguish between genuine mood improvement and early warning signs of mania.

Nervous System Regulation Exercise: 4-7-8 Breathing

You: "Let's practice a breathing technique that directly stimulates your vagus nerve. It's called 4-7-8 Breathing."

You: "Sit comfortably. Inhale through your nose for a count of 4. Hold for 7. Exhale through your mouth for 8. The exhale is twice as long as the inhale — that's the key."

You: "Let's do four cycles together. Inhale, 2, 3, 4... hold, 2, 3, 4, 5, 6, 7... exhale, 2, 3, 4, 5, 6, 7, 8."

Why this works: The extended exhale directly stimulates the vagus nerve, shifting your autonomic nervous system toward rest-and-digest. The hold phase increases CO2 tolerance, which reduces panic sensitivity over time.

You: "If holding for 7 feels too long, start with 4-4-6 and build up. This is particularly good for sleep and general anxiety."

Nervous System Regulation Exercise: Humming / Vocal Toning

You: "Here's one you can do anywhere, even quietly. It's called Humming or Vocal Toning."

You: "Take a normal breath in. On the exhale, hum at a comfortable pitch — or try a low 'voo' sound. Feel the vibration in your chest, throat, and face. Continue for a few minutes."

Why this works: The vagus nerve passes through your larynx. Vibration from humming mechanically stimulates it, triggering parasympathetic activation. Peter Levine specifically recommends the 'voo' sound for people who feel frozen or numb.

You: "Even sub-vocal humming has an effect. How does that feel in your body?"

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