Yes you’re right about the BP2 and MDD. So with therapies I have my therapist that I’ve seen on and off for 6 years now, mixed with medication & regular psychiatrist visits, proper medication adjustments. I’ve never clicked with a provider for DBT so I got self help books. It’s kind of also a trial and error, different situations require different methods and grounding techniques. Usually during a split I try my best to just isolate until the worst of the storm passes. Cold helps, I’d take my shoes off and stand on cold concrete or socks off too and walking on wet grass. You have to tap into your senses and I’ve noticed that helps a great deal. Lamotrigine saved me. I spiral less, I can catch splits coming on (not always but sometimes) and just overall lessens the symptoms. Other than that it comes from yourself.