How do you deal with agitation?

Technically I'm not bipolar. Technically I have MDD, but as you'll see in my signature, I don't know if that's quite right. Technically I'm not bipolar, but I get the agitation and the delusional paranoia. But I'm aware of the paranoia being paranoia a lot of the time sort of, so it's complicated. I kind of hang on by a thread. I also get a bunch of other things that I don't want to get into at the moment because of how agitated I am. So I want to know how others deal with it. How do you calm down?

For example, right now my boyfriend is on his headset, gaming, and listening to him talk is grating on me. I feel like he's being too loud. It's getting under my skin. I feel like every time he speaks, each waveform produced by his voice is like a dagger penetrating my little bubble. I'll probably wind up yelling at him, overreacting about something. He's not interrupting anything, or distracting me from anything. He's not saying anything that's pissing me off. It's not him. It's me. I'm just . . . Grrr. Does that make sense?

So does anyone have any pro tips?

Thank you!