For anxiety and even depression, my absolute favorite coping tool is a Dysfunctional Thought Record (available for free online). That is a CBT tool that helps people challenge dysfunctional thinking and I believe gives people hope. When low motivation is a major issue, a reasonable "To Do" list helps me. I emphasize "reasonable". Also to jot down how long it takes to do basic things, beforehand. Reality check. For example, it only takes 3 to 5 minutes to unload the dishwasher, not an hour, and often once that's done, it's easier to have the momentum to start loading it.

My best therapists have also taught me to play through doing things and responding to things in my head, in a positive/reasonable way, before hand. For example, if you fear your boss will scold you about something, plan in advance how you'll respond in various scenarios. Preparation reduces anxiety and helps build confidence.

For developing mania (if/when I have some insight into it), I try to "lay low", as I call it. That's basically a deescalation technique. In my case, fueling the fire of mania is dangerous.

As far as gaining more insight into mood elevations, of course my husband helps clue me in. Also, occasionally I try to "check in" with myself and ask myself "I notice you're going out more than usual or spent quite a bit today. Normal? A clue to something concerning?" I also have a supply of PRN Seroquel I can take if concern about mania grows.