self defense mechanisms

can anyone tell me what some of our own mental self defense mechanisms are that we have to help with bipolar disorder

for me, when i get panick attacky, i have to keep myself calm, or i start to hear my voice, i have to say it's not real, it's not real, and since it mostly happens at night, i take my valium and go to sleep, maybe one day i'll develop better copeing skills, i am right now, but i still have miles to go.