I figured I would share some things that I received from my therapist. Just skimmed thru the OP, so apologies if I'm posting redundantly.
Most of this is dbt related work because for a while my main focus was trying to maintain my relationship with my gf. there is also a bunch of random grounding techniques available.
I found that dearman helps me the most when i want to vocalize any negative feelings i have in my relationship and I can't communicate them appropriately, fast is good in professional settings where people are stepping on your toes and dgaf.
Another good resource I found is 1giantmind or really any basic mantra meditation dealio like that transendential meditation stuff david lynch was really into. I'm not really a mindfulness person, I'm very cynical so its challenging for me to think better of situations but I find breathing and trying to let my thoughts wash over me is very valuable for having some level of peace inside my brain.