IMO, picking a specific defense for a specific condition is too much to manage. I try a more global approach to front run all of it. For me, it's exercise and an activity-based pursuit like hiking. These clear my mind, give me goals, and provide a sense of purpose. Then add good sleep, a solid diet with some fun tossed in there, and no alcohol. Then, add some meditation or mindful behavior.

For me, it is tough. I'm good at the first few, but struggle with consistent sleep and meditation. My biggest problem right now is that my mind races all day and I can't puzzle in a solemn moment to reflect. That's one of the reasons I hike and work out - I'm by myself and I'm focusing on something other than my life.