I learned a whole bunch of coping skills during my partial hospitalization and then during my outpatient group therapy. I am a born skeptic and rationalist but I have to admit some of them really do work even though they seem somewhat silly to begin with:
(i) Mandalas - coloring a mandala pattern for 20 minutes can totally ground you.
(ii) Allowing a single piece of chocolate or candy to dissolve in your mouth with you giving it your 100% attention - this one works the best for me even though it seemed crazy to me when i was first told of it.
(iii) a simple puzzle like a word search - all the answers are in front of you, you just need to focus and find them
(iv) Lists - for example, think of 13 things you find at the beach... be specific and don't let yourself stop until you are able to list 13 things.

It's best to kind of check-in with yourself after each short coping skill you try. You may find you are at a 10 before you start. then after 5 mins you're down to a 7. Keep going and try the same or a different skill. I am a total convert to these which amazes me given my previously closed mindset.

Listening to music is also a winner. If you can find something instrumental i find that works best. Also, use headphones whenever you can. Over-ear headphones better yet. Two artists I find especially relaxing are 'Dustin O'Halloran' and 'Bing & Ruth'.

I'm sorry about your medication situation but I'm also really impressed that you're trying to handle it in a very rational way. Stay strong.