Can you give an example of how that improvement manifests itself in a bad situation?

Intellectually I am already well aware that my frame of mind is often the main issue and that I could simply choose not to be bothered by something - but that realization is a "system 2" thought which doesn't arrive until "system 1" has already derailed my whole day.

Tone down expectations.

This is the silver bullet in my opinion.

How do you define fairness, rethink it and tone down your expectations.

How do you define love / relationships? Rethink it and tone down your expectations.

How do you define work / career / success? Rethink it and tone down your expectations.

I honestly believe this is a huge help.

A therapist who is a good fit for you is very hard to find. Learning about the skills you need to reorganize the way you view yourself and the world, simpler and the solution which a good therapist will help you with.

As someone who has suffered from depression and been negatively impacted by bad medical interactions for this and other conditions, the only choice is to do the work myself.