Hi Billy, it's good to hear how you are doing.

I hope the cbt course offers some good insight for you.

I don't know if it might help you, but there's a YouTuber who calls herself the crappy childhood fairy, and she has some good videos about emotional regulation/dysregulation that I found helpful. The talk about cold water reminded me of it.

When I get overwhelmed, I'll go into a small bathroom we have, back myself into a corner and hug myself- I think that came from one of her videos. Anyway, that's a technique that's helped me. It's almost like getting a comforting hug, and it's very calming for me.