Thanks for all the helpful, encouraging replies. New day today and am much better (not 100%). I guess I struggle so much because my incidents are so rare and I don't get to practice any techniques. (which, to be fair, I'm greatful for!)
On the whole my meds take care of everything. This time though I felt I had enough warning signs of an attack, and had I some useful techniques I might have been able to stop the attack altogether.
For me I seem to struggle with the physical symptoms more. My trigger is a physical one, not a mental one. I can't shake the nausea. I forced myself to eat last night which was very hard work but I felt so much better about 30 mins later.
I'll really just take any advice I can get!