Thanks, I will look more into DBT and crisis survival. I'll ask my therapist to see if she's familiar with some of these. I don't do too well with distraction methods, as things pile up in my life and I need to try and clear the pile before there's added weight. The cold water and heavy exercise might be something to try (maybe not that second one when news/anxiety attacks are occurring at 10pm, but who knows, maybe I will go for a run in the middle of the night rather than a drive).