Hi Beth. I've been thinking how to start answering this. I'll just throw some things out there, if it's OK.

CBT is quite focused on Cognitive Restructuring. For this, a very useful tool is a Dysfunctional Thought Record (DTR). Lousy name, but truly one of my favorite tools. First, do look at the article at Examples of cognitive restructuring for some examples. For a DTR, a google of that will produce many. Though it takes some practice, we CAN use looking at things in a different way to help ease stress. It takes a push from ourselves, but we're worth it! Even my suggestion (the other day) that the cat you saw is managing well enough, and happy enough as it is. Truth is, a cat is an animal. A mountain lion is a type of cat that is not domesticated. Do you feel worried about a mountain lion being sad and incapable of caring for itself? I'm sure far less so. But really there's not a huge difference. Both struggle in nature a bit. That's reality, as it is for a deer. As a New Jerseyan, I saw dead deer along the road most weeks/days. I had a choice. Lament and cry at the sight of each? Or realize a certain reality of the situation. Not that I was happy about it, but I spared myself perpetual grief. Cats are actually less likely to get hit by a car than a deer. They're pretty savvy. If it hurts to see the cat, don't look for it. Yes, this tactic isn't good for everything, but for some things it is.

Situation visualization and planning is another tool I use with success. If I know some future situation will be anxiety-provoking, I view it in my head ahead of time in a successful light. "If he says this, I'll just breathe in, count to 3, and say or do that (rather than getting mad/upset)." Or figure other things I can do to prepare that help minimize anxiety. You, yourself, suggested such a thing by planning to ask for the uncomfortable light in the room to be adjusted. I am 98% sure that when you bring it up, a positive response will be taken. I fully understand the effects of light on mood. I've even written about it in the past.

Breathing techniques are ones I struggled with and even cursed, initially. But I eventually found value in them. Some coping tools are not "right" at some points, but are better at others.

Grounding techniques are very helpful. So are some DBT ones. Mindfulness is something I didn't fully comprehend, in the beginning. Now it's crystal clear. Every day I pick some positive things to focus on to push away/aside negatives. No need for the bad to have real estate in my mind. I try not to lament "wish I hads, should have dones, could have beens". Simple pleasures, in the scheme of things, are also more valuable than the few big ones in life.

Bipolar medications are crucial for me, but I swear they would only have a small bit of value, if I didn't take control of my thinking. Finding and maintaining this balance is crucial to my stability and happiness.

Perfection? Not possible! Easy? Not always, and that's OK! Struggle? Sucks, but it will ease. We're all human.

You and I are dancers, my friend, even if we don't wear toe shoes anymore. It's a beautiful thing to be. It's a form of communication. Whatever we can get out that gives relief. Many forms of communication can give psychological relief | My Journeys Beyond Bipolar Disorder