I tend to find a Limit, Contain, Reduce approach helps when I notice warning signs.
First priority is things that will limit my mental health from getting worse. For example not taking on too much work, drinking less caffeine, reducing swings in sugar levels. Doing the opposite of what my brain is telling me to do especially when it comes to things like music and exercise.
Then focus on containing the mood as the state it is currently in; mostly with the above suggestions but doing so more proactively and more routinely. I try to focus on sleep and relaxing activities.
Once I feel like my mood is becoming contained, I try to focus all of the above towards getting back into my usual routines.
This approach has helped me with my warning signs because it is not about making them suddenly go away and because of that the small changes can be noted and that helps me stick with the steps that will help improve my mood.
If I am struggling with limiting my mood over the course of a 3-4 days I tend to reach out for help. Sooner if my mood is changing quickly. I try to trust my own thoughts on this if the idea of waiting until X to see someone feels daunting I make contact sooner; even if it is just to say my mood is doing this.... please can we work on this when I see you on X. That way when I do see them I know we can get straight to the point and make best use of the session.
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