I cope with my symptoms by simply doing things that I find enjoyable such as listening to music but hobbies are absolutely excellent if you find something that you are extremely interested in then investing time into it on bad days is an extremely effective method for me to get through them As far as updating my friends I am extremely bad at doing so and I always make a point to explain that to them from the start to gain their understanding

I've learned to cope with stuff bothering me overtime, by mostly listening to music and making a bubble for knowing what bothers one on the most for bad days, and talking to friends about some stuff is rough, I'm not exactly good at that myself but, if ones more open to talking to friends you could simply start by asking how they're doing first, and can mention your not doing so hot