Initially I could only do the Intense exercise without going insane, but I'm finding cold showers or a frozen water bottle on my neck and wrists and some deep breathing--if I can ignore the sound and focus on the feeling--can help. I'm trying to integrate the progressive muscle relaxation in my bedtime routine so I can get better at it and maybe use it as a distress tolerance tool in the future, but now it's too hard for in the moment.

my therapist gave me some of these stickers too Calm Strips For Anxiety Sensory Stickers, 36PCS Textured Calming Mood Fidget Stickers For Kids Adults, Tactile Breathing Mindfulness Sticker For Classroom Office Desk | SHEIN USA and I find just rubbing the texture can be helpful. I like the infinity breathing one the most though.