Before seeking a therapist, first practice self-awareness by monitoring moods. If consistently feeling down, try evidence-based self-help techniques. Only escalate to professional therapy if these methods are ineffective and daily functioning becomes impaired.

Unable to trust himself, David Choe developed a system where he hired close friends to manage his process addictions. He gave them permission to physically intervene—punching him or dragging him away—if he exceeded pre-agreed limits on gambling or other compulsive behaviors, creating a hard-stop external control.

To 'hold the line' during a crisis: 1) AUDIT what's breaking under pressure in your life and business. 2) BUILD an environment with the right access and resources to support you. 3) HOLD the line using pre-planned 'if-then' statements to guide your actions when triggers arise.

David Baszucki highlights that the most valuable asset in his son's recovery from a manic episode was a small inkling that "things are not quite right." This moment of "insight" is a prerequisite for successful therapy, as without it, patients often resist treatment and flee.

In moments of intense crisis, separate your identity into two parts: the panicked "messy pilot" and the wise, observant "co-pilot." This technique creates psychological distance, allowing you to non-judgmentally witness your own chaotic reactions. This shift in perspective helps you regain control and calms your physiological stress response.

When someone is struggling, resist jumping to solutions. Use a two-step framework: First, emotionally connect by listening, validating feelings, and showing empathy. Only after forging this connection should you shift to the second step: broadening their perspective and collaboratively offering tools or advice.

Instead of searching for the perfect words, which don't exist, it's more effective to be honest about your uncertainty. Simply say "I'm here for you" and then offer a practical, authentic act of support based on your own skills and passions, like cooking a meal or walking their dog.

To overcome emotional biases in painful decisions, imagine a close friend is in your exact situation and ask what advice you would give them. This creates distance, allowing for a more rational, observer's perspective, free from the emotional baggage clouding your own judgment.

We prepare for physical threats by wearing seatbelts or locking doors, yet suicide is more common than homicide. A proactive safety plan involves finding and saving a vetted crisis hotline number in your phone when you feel safe, as a practical favor to a future self who may be in crisis and unable to act.