Coping skills aren't going to be easy to learn or use when needed, it takes huge effort and practice practice practice .

Do you have a Therapist that you see? If so they will be able to teach you coping skills. If you don't have one.... you really need one.

Usually people learn one coping skill at a time and just keep adding more and more. Once you learn a calming coping skill its much easier to learn the next and the next.

It's a process and unfortunatly there isn't a short cut.

There are also Youtube videos that you can view that could certainly be helpful.

Don't give up, just keep working on until you start finding things that will help you and your own unique Bipolar.