SRT

They shut down to allow the body to rest more easily.

IPSRT consists of interpersonal psychotherapy, which targets problematic interpersonal relationships, and social rhythm therapy (SRT), which targets biologic clocks.

SRT focuses on the relationship between circadian rhythms and mood, helping individuals recognize and regularize their daily routines to stabilize circadian rhythms and improve mood.

SRT employs behavioral strategies to stabilize biologic clocks, which in turn helps stabilize mood.

Social rhythms act as signposts for the body clock, helping it align with external clocks, which can improve mood and stability.

9 p.m.

The SRM is a self-assessment tool used to monitor and modify social rhythms by rating mood and tracking daily social rhythms.

10 a.m.

The main body clock is located in the suprachiasmatic nucleus (SCN) of the brain.

A social zeitgeber is a social cue or event that helps to regulate an individual's daily rhythms, such as regular phone calls or work obligations.

The SCN signals the hypothalamus to secrete melatonin, which helps regulate other body clocks to accommodate sleep.

Chronotype is the natural predisposition of your body to be more active or sleepy at certain times of the day, with types including 'larks', 'owls', and intermediate types.

Tim's dog Bruno is a social zeitgeber because he wakes Tim up at the same time every morning, helping to regulate his circadian rhythm.

Behavior change is hard, and improvement rarely moves in a straight line; it's important to be kind to yourself if you falter.

7:30 a.m.

2:00 a.m.

Lowest body temperature.

Individuals with bipolar disorder have less regular body clocks, leading to irregular patterns of sleep, energy, and hunger, which can be both a consequence of the disorder and a result of mood shifts.

Regular routines are associated with improved mood, higher energy, better sleep, and a reduced risk for new mood episodes.

Zeitgebers are rhythmically occurring environmental factors that entrain body clocks and circadian rhythms, acting as external cues to maintain a 24-hour cycle.

Regular exercise can impact mood and energy levels, so it's important to reflect on your exercise habits during that time.

Body temperature is lowest during sleep, which helps conserve energy.

Abnormalities in circadian rhythms appear to be both a cause of bipolar disorder and a consequence of the illness itself.

Periods of mood stability are associated with very regular social rhythms, such as consistent bedtimes and meal times.

Behavioral strategies can help stabilize body clocks, leading to improved mood and overall well-being.

3:30 p.m.

The SCN receives information about light and dark from specialized nerve pathways connected to the eyes, allowing it to adjust circadian rhythms based on external light conditions.

Developing regular daily routines to address disturbances in circadian rhythms is an important strategy.

Social rhythms are interpersonal or socially regulated factors that affect circadian rhythms, acting both as a product and a driver of these rhythms.

The goal of SRT is to help stabilize social rhythms to stabilize mood.

Bodily functions such as appetite and bowel movements are suppressed, and body temperature and blood pressure decrease.

Body clocks are biologic processes involving genes, proteins, and hormones that keep circadian rhythms running smoothly, following an approximately 24-hour pattern across the day.

While chronotype is heritable and stable, it can be influenced by environmental factors, leading individuals to adopt behaviors characteristic of a different chronotype temporarily.

Social rhythms refer to the regularity of daily activities and interactions, such as work schedules, meal times, and social engagements, which can impact mood stability.

Factors include the angle of the sun, amount of light or dark, timing of exercise, body position, and meal times.

Cortisol levels rise as morning approaches, preparing the body for waking.

Circadian rhythms are physiologic rhythms that run on an approximately 24-hour cycle, influencing bodily functions like the sleep-wake cycle, digestion patterns, and body temperature.

Circadian rhythms are physical, mental, and behavioral changes that follow a daily cycle, responding primarily to light and darkness in the environment.

Peripheral body clocks send messages to the SCN, indicating states such as wakefulness or digestion, helping to synchronize circadian rhythms.

They are more likely to have an evening chronotype, delayed sleep-wake phase, and lower levels and later timing of melatonin secretion.

The Social Rhythm Metric (SRM) is a self-monitoring tool that allows individuals to track their daily routines and rhythms, helping to see the relationship between social rhythms and mood.

The five daily routines tracked by the SRM are: time out of bed, first contact with another person, time starting usual daily activity, dinner time, and bedtime.

The SCN serves as the master clock and monitoring hub for the circadian system, regulating many bodily functions on a 24-hour cycle.

Signs include feeling hungrier at certain times, having peak energy levels at specific times, and knowing when it's easiest to sleep.

Going to bed at the same time, eating meals at regular times, and exercising at the same time every day can help stabilize mood.

Irregular social rhythms include activities done at different times each day or not done consistently, often due to major life changes.

Larks (morning chronotype), owls (evening chronotype), and intermediate chronotype.

The rising and setting of the sun is the most powerful zeitgeber due to evolution and biology.

Examples include spending the night in the emergency room, staying up all night to study, or going on vacation.

Exercise is a key activity that can help maintain regular social rhythms and improve mood.

Social zeitgebers are regular social interactions that act as surrogate anchors or pacemakers for the circadian system when geophysical cues are less pronounced.

Reaction times and gross motor function peak in the late afternoon.

Regular social rhythms help stabilize circadian rhythms, which can lead to mood stability, especially for individuals with bipolar disorder.

Circadian rhythms use feedback from external sources, such as light and dark cycles, to constantly reset themselves.

Individuals with bipolar disorder typically have later or delayed circadian rhythms compared to non-affected adults.

Chronotype tends to shift with age, with young children leaning towards morningness, adolescents towards eveningness, and older adults moving back towards morningness.

Social stresses, particularly those from destabilized social routines, contribute to the onset of mood episodes and worsening symptoms in bipolar disorder.

Social rhythms are repeating lifestyle or interpersonal routines that affect the biologic clock, helping to keep the body clock running smoothly.