Hi fern. Thanks for sharing the article. I think those who read it may see some tips more workable/appealing for them, than others. Of course I see all as useful, but I have discovered that choices of coping tools/skills/methods vary by person because of personality, current mental health situation, and other factors. The following are ones I have used successfully. I hope others will look at the whole article for the full list of 9, and maybe even share others, as well.

4. Fill in these sentences: I can’t change _________. But I can choose to think _____________. Because remember that you can shift your mindset even in difficult situations.
This can tough, sometimes, but I have found it more than possible to adjust my thinking. This reminds me of black and white thinking. My goal, in these cases, is to see the in between, or to identify positives among negatives. For example, "I can't change that I have bipolar disorder, but I can choose to think that I am brave being a survivor, that despite my challenges, I am still a good wife, one who supports others, a creative individual, etc, etc.

5. List your top 5 extreme thoughts that trigger your emotional overwhelm. Then rewrite them from a more accurate perspective. For instance, you’d change “I’ll always be alone” to “I feel alone now, but that doesn’t mean it’ll be forever.” You’d change “I can’t handle this” to “Yes, this is really hard, but I’ve overcome many hard things. I can do this, and if I need help, that’s OK, too. What resources can I use right now?”
This is basically what I refer to as a CBT "Dysfunctional/Automatic Thoughts Record" or "tackling cognitive distortions." This tool helps me manage catastrophic thinking, especially in terms of anxiety, but also other strong emotions. I often use it in conjunction with # 6 below. I can pre-plan for stressful events (what to do if/when). For example, what if I start to have a panic attack at the movie theater? Is it the end of the world? If it happens, maybe step away to the restroom for a while and breathe. Even if I came back and excused myself wanting to go home, would the person REALLY hold it against me? They might experience similar. How would I feel if the shoe was on the other foot? I'd be generous. So they'll be generous. If they aren't, then that is a reflection on them, not me.

6. Compose a dialogue between you and your emotion. Speak with love and kindness.
I love this one! It is a reminder that my negative emotions and bipolar symptoms do not own me. I can prepare in advance to stop them from happening, or at least not be as severe. One small example is "I know that some drivers will tailgate me. Does getting angry do any real good? BirdDancer, be kind to yourself and let the tailgater pass you, even if you have to pull over. In the end, that will do you more good and it will be safer for everyone involved. The driver obviously has his/her own major issues they're struggling with."