just got back up , thought i did quite well but I did take a few more steps than usual didn't look out of windows for obvious reasons used an old mp3 player with earphones to drown out any noise with britney spears songs then just laid down and let it pass which I thought it did pretty swiftly the one BIG thing that I thought helped was that for the last 4 or 5 days until yesterday I didn't visit this thread kept myself occupied with other things and didn't let myself get worked up days before possible event that I thought made the biggest difference and if this happens again for which i hope it doesn't then I'll repeat all these steps worked this time and should also work in the future