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I have type II bipolar disorder, though mine is more like going through periods of being okay and periods of depression now, as I hardly experience manic episodes anymore… I felt a depressive episode begin yesterday, probably because I forgot to take my meds for a few days in a row, and everything just feels so hard! I’m glad for my animals otherwise I don’t think I could have gotten myself out of bed, but now I’m thinking about all the tasks I have to do and dreading them so, so much. I’m not in a position at all to have several days where I don’t get anything done.

Does anyone else experience this? How do you shake yourself out of it?

My sister has Bipolar II, and I've had depression. Please, don't forget to take your meds. With my sister, I didn't know which version of her that I'd get that day, so it was like walking on egg shells around her at times. Taking your meds isn't just for you - it's for your family.

now I’m thinking about all the tasks I have to do and dreading them

There's an old joke: How do you eat an elephant? One bite at a time.

Instead of focusing on the totality of what needs to be done, just focus on the next task. Do task 1, then move to task 2, etc. Realize that you may not get to all of it. Another thing is to look at what can become the responsibility of somebody else. For example, when the kids were little, we ate on paper plates so I didn't have to do too many dishes.

What helped? Knowing that this stage would pass. I would expose myself to more sunlight or light and play upbeat music. Practice self-care. Need to grab groceries? Stop by the coffee shop for a treat or pick up some flowers. Reach out to friends. Try to avoid ruminating. Call your IC to see if you can get in & discuss.

A big step is recognizing the symptoms.
As suggested, take your meds.

In some ways a life of flatline emotions seems terrible. Getting deperessed is OK... if you recognize it and acknowledge the effects it has. Like... don’t base your expectations for next year on how you feel for the next couple of weeks.

I have used one exercise when I am off. Something I started when I was dealing with infidelity and the dark moods that could bring. If I experienced I was sinking into something dark, I would consciously make myself aware of where I was going mentally. I would say to myself "Bigger – don’t go there. Instead do ... " where ... could be anything from a jog, clean the home, go to the gym, wax the car... I found that doing semi-manual tasks sort-of turned off my brain, and thereby my ability to wallow in my own misery.

As a Healthcare professional thos is a very convenient issue now through Feb. These longest nights definitely effect mood. In addition days tend to be gray and colder. Definitely more than even 1 month ago.
Things I encourage my patients to do to help take vitamin D and if you do already increase your daily dose. I increase my dose from October through February. Other vitamins that help with mood and sense of well-being is a super B complex and vitamin C. In addition having higher levels of all of these help ward off illness. On warmer sunny days get out in it. Expose skin of you can even if its cool. Touch grass.
Turn off the news give yourself a break for several days, if something happens someone will let you know.

If you struggle to remember your meds set an alarm on your phone for everyday. Get a pill minder and put it next to your toothpaste or car keys. For am meds for bedtime meds put them on nightstand. Don't choose now to stop them. It won't work. The next 45 days are a bear, try later if you want to.

Be kind to yourself. Whatever you really enjoy make time for it. You deserve it. We all do.