Thank you both for your suggestions i will definitely try these and let you guys know how it went! I've never heard of the look for 5 things you can see 4 touch 3 hear etc. and i actually really like the thought of it, plus it being something new to try as really everything else hasn't been successful so thanks! And this breathing technique is a new one to me as well, i just wanted to ask you Splitimage, is it ever difficult to inhale and hold for, i know 4seconds isn't a long time, but a LONG time when you cant catch you breath lol so maybe you can tell me how you get to the point of comfortability during an attack to do this please! Thanks again for the support guys