Therapy has helped me enourmously to spot triggers, to find alternative ways to react to them, alternative thoughts to think. So yes, no I can spot an episode comming and there are times when I can prevent it actively seeking other means of ways to respond to situations. I'm really bad at tracking. My only tracking system is here on psycentral where I take mania and depression tests and save results. So in long term I see that if I've been in real highs or lows it shows up in tests. If there's silence, I've been doing good and haven't come here.