Hypomania is considered a milder form of mania, and both are symptoms of bipolar disorder. People with bipolar II often have hypomanic episodes that are shorter and less intense than manic episodes.
During hypomanic episodes, people feel unusually energetic, confident, or irritable, with increased activity levels and a reduced need for sleep.
Hypomania episodes last at least four consecutive days.
We’ve all had those sudden bursts of energy or excitement, feeling unstoppable and ready to take on the world. While these highs are part of normal mood swings, hypomania is different. In this mood state, feelings can last for days, disrupting sleep, shifting behavior, and altering judgment.
While boundless energy and creativity can feel incredible, hypomania comes with real challenges. Impulsivity and poor judgment can lead to risky choices, and nights spent tossing and turning in bed can take a toll on your overall health.
With the right combination of talk therapy, lifestyle changes, and medication, you can manage your hypomania and learn how to reduce symptoms, prevent future episodes, and improve your overall quality of life.
What does hypomania feel like?
Hypomania symptoms often include a noticeable surge in energy, excitement, or confidence. You might wake up feeling unusually motivated or energized, ready to take on the day. Friends or loved ones may notice that you seem more talkative, social, or spontaneous than usual.
Along with this elevated mood, hypomanic symptoms can also include irritability, restlessness, or poor judgment. Some people become more impulsive or take risks they normally wouldn’t. One study found that people were more likely to spend large amounts of money, use drugs or alcohol in harmful ways, or engage in dangerous driving or risky sexual behavior during hypomanic episodes.
Hypomania often appears in people with bipolar II disorder, in which the mania is milder compared to a manic episode only seen in bipolar I. However, signs of hypomania can also arise without a bipolar diagnosis, triggered by factors like stress, sleep deprivation, certain medications, or substance use.
These instances, called hypomanic episodes, don’t follow the same recurring mood-swing pattern seen in bipolar disorder. While the symptoms may resemble hypomania in bipolar II, they tend to be less intense and shorter lasting. They also don’t alternate with depressive episodes, which sets them apart from a typical bipolar pattern.
To be experiencing hypomania, a person needs to have a period of elevated, expansive, or irritable mood that lasts at least four days and is clearly different from their usual mood.
During the period of mood disturbance, three or more of the following symptoms must be present (four if the mood is only irritable) and have affected your mood to a significant degree:
Displaying inflated self-esteem
Having a decreased need for sleep
Being more talkative than usual or feeling pressure to keep talking
Feeling like your thoughts are racing
Becoming easily distracted
Experiencing an increase in goal-directed activity
Being excessively involved in pleasurable activities that have a high potential for unwanted consequences (like buying sprees, sexual indiscretions, or foolish business decisions)
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Examples of hypomanic episodes in everyday life
In everyday life, hypomanic episodes often show up through changes in routines and decisions rather than obvious symptoms. These shifts may include:
Staying up late to work, plan, or create without feeling tired
Saying yes to new commitments without thinking through the time or cost
Making quick financial decisions that feel exciting in the moment
Feeling unusually confident in conversations or social settings
Becoming impatient or frustrated when others move at a slower pace
These changes can feel productive or empowering at first. After the episode passes, some people notice exhaustion, strained relationships, or regret about choices made during that time.
Hypomania vs. mania
Hypomania and mania share overlapping symptoms but are distinct symptoms that differ in both intensity and duration. Mania symptoms are more intense and last longer than hypomania episodes. In some cases, people with manic episodes can experience hallucinations or delusions and need to be hospitalized, but this isn’t the case with hypomania.
A hypomanic episode lasts at least four days but can continue for several weeks. Manic episodes last a minimum of seven days but can continue for weeks. Individual experiences may vary, and lifestyle factors and treatment can influence the duration and intensity of hypomanic episodes.
Is hypomania bad or dangerous?
Hypomania isn’t typically dangerous. But it does come with risks. The extra energy and confidence can feel good at first. Over time, hypomania can affect judgment and lead to impulsive choices. It can also disrupt sleep, strain relationships, and cause burnout.
The good news is that hypomania is manageable. Therapy, medication when needed, and healthy routines can help. Many people learn to spot early signs and reduce the impact of episodes. Support can make hypomania easier to manage over time.
There’s also a stigma around hypomania. Some people think it isn’t serious. Others believe it should be embraced because it feels productive or creative. In reality, hypomania is a health condition that affects mood and behavior, not a personality trait. It deserves care and understanding, not judgment.
What triggers a hypomanic episode?
It’s not always possible to identify a single cause of a hypomanic episode, since they can be triggered by a variety of factors.
These factors include:
Lack of sleep
High levels of stress
Unhealthy substance use
Seasonal changes
Major life transitions (like the death of a loved one, loss of employment, or divorce)
Understanding your triggers can be a powerful step in managing your condition and taking proactive steps to maintain stability.
What causes hypomania?
Hypomania is a symptom of bipolar II disorder. Risk factors for bipolar II disorder include:
Genetics: Having a first-degree relative, like a parent or sibling, with bipolar disorder or another mental health condition can make you more likely to develop hypomania.
Stressful life events: The loss of a loved one, divorce, abuse, or major life changes can trigger the onset of bipolar disorder in people who may already have a family history of hypomania.
Lack of support system: Not having a close support system may increase the risk of relapse with bipolar disorder.
Chemical imbalances: Research indicates that an imbalance of three key brain chemicals — norepinephrine, serotonin, and dopamine — may contribute to the onset of bipolar disorder.
Related mental health conditions: Many people with hypomania also experience anxiety disorders, attention-deficit hyperactivity disorder (ADHD), substance use disorder, or eating disorders.
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Are there known health effects of hypomania?
Hypomania can have both short- and long-term effects on your health, including:
Physical exhaustion
Poor sleep quality
Increased anxiety and stress
Risk of developing full mania or depression
Digestive issues
Taking a proactive approach to managing hypomania can help prevent or ease these health problems.
Guidance for managing hypomania
The most effective treatment for hypomania involves a combination of talk therapy, lifestyle changes, and (in some cases) medication.
The therapies used to treat hypomania and bipolar II disorder include:
Interpersonal and social rhythm therapy (IPSRT): This type of therapy helps people with bipolar disorder develop insight and self-compassion. It’s shown to be effective in treating bipolar disorder and improving symptoms.
Cognitive behavioral therapy (CBT): This form of talk therapy can improve sleep quality and reduce the rate of hypomanic episodes.
Dialectical behavior therapy (DBT): This approach is based on CBT principles and can help you learn mindfulness and distress-tolerance skills.
In addition, research has shown that practicing self-care can help stabilize mood swings, reduce stress, and improve your quality of life when combined with therapy. Some strategies to implement include:
Making exercise a priority: Regular exercise can help you relax, manage stress, and lessen the severity of symptoms.
Getting enough sleep: With hypomania, it’s important to keep a consistent sleep schedule and aim for between six and nine hours of sleep each night. Lack of sleep can worsen symptoms and trigger episodes of hypomania.
Practicing mindfulness: Deep-breathing exercises have been shown to reduce anxiety levels in people with bipolar disorder.
When a client with hypomanic symptoms walks into my office, we use the first few sessions to assess their symptoms and collaborate to tailor treatment to them individually using their specific goals, personality, needs, and symptoms. For example, I had one young mom whose hypomania was being triggered because of a lack of sleep. But since she had young kids and didn’t have control over her sleep schedule, we had to focus more on coping with symptoms instead of prevention.
Elise Miller, MA, LPC
Clinical reviewer
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If you’re experiencing the symptoms of hypomania, it’s important to know that help is available. With the right support, you can learn to manage your mood swings, easing the intensity and shortening the duration of hypomanic episodes.
At Rula, we’re here to help you feel better. Rula makes it easy to find a licensed therapist or psychiatric provider who takes your insurance. That way, you don’t have to choose between great care and a price you can afford.
Rula patients pay about $15 per session with insurance, and 93% say they feel better after getting care through Rula. We have 21,000+ providers, and appointments are available as soon as tomorrow. We’re here to help you take the next step — wherever you are in your mental health journey.
Linda Childers
Linda is an award-winning medical writer with experience writing for major media outlets, health companies, hospitals, and both consumer and trade print and digital outlets.
Her articles have appeared in the Washington Post, USA Today, WebMD, AARP, Brain+Life, HealthyWomen.org, The Rheumatologist, California Health Report, Everyday Health, HealthCentral, and many other media outlets.
While juggling the responsibilities of being part of the “sandwich generation” and caring for both her toddler son and terminally ill mother, a nurse friend encouraged her to seek therapy, which helped her to learn coping strategies and manage her depression. Linda hopes her work will help to destigmatize mental health conditions and encourage others to get the help they need.
Elise Miller, MA, LPC
Elise received her Masters in Professional Counseling from Liberty University and went on to become a Licensed Professional Counselor-Supervisor in Texas and Colorado. She has served in many facets of the mental health field including inpatient psychiatric hospitals, intensive outpatient programs, hospice, and mental health tech. She is currently working as an outpatient therapist in private practice.
Elise is also a mom of three little ones and brings this experience into her counseling work with fellow moms. Elise’s work comes from a place of deep compassion and lived experience along with her extensive training and specialization.
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