Hi boodles!

I am a dental assistant and an anxiety sufferer. So, I get it! The best advice I've heard the dentist I work offer is this: lips together, jaw dropped, teeth open. Not a wide opening, just let your jaw fall open, but keep your lips closed. Ice is better than heat, though you wouldn't think so! Another thing you can do is this, open your mouth and using your thumb and index finger massage your cheek, with the index finger being on the inside surface of your cheek and the thumb on the outside, so you're kinding of pinching all the muscles that are bunched up ~believe me, you'll feel them. That helps release the tension on the TMJ (jaw joint) as well. Most people don't find much relief from the store bought mouthguards because they arent made specifically to your facial structure (even though some allow you to bite into it and be "custom fitted" that's kind of a ploy to get people to buy them) and setting your jaw to relieve the pressure on your TMJ. Hugs to you! Hope you feel better soon!