Teebs,
For me it was accelerated heart rate. Just from repetitive positive self talk, "This is normal, there is nothing wrong", etc. It has just become a temporary uncomfortable feeling at times. Like the one day, I felt like I was on the edge of panic for 3/4's of the day. I didn't like it one bit, and the feeling didn't stop for a long time. But, I just kept telling myself, "I'm okay" all day long. It doesn't put me into panic anymore. The gag feeling is uncomfortable, but it can't hurt you. Is there anything you can distract yourself with? Do an activity, or thinking of something else. If you can find an immediate distraction, like pick up a puzzle magazine, you could cut the gag feeling off when it's just starting, before it gets full blown and out of control. You're right to take the focus off of it by not doing the exercises that remind you of it. I honestly, believe what I'm telling myself, hook, line and sinker. I don't have an ounce of doubt. I also tell myself, I know what to do, if it starts to get out of control. Think of all the positive counteracting statements you can tell yourself and write it down on a piece of paper. When the gag feeling starts, pull out the paper and start reading it, it worked for me and calmed me down. I used to be too nervous to think of what to tell myself when it happened and then it was too late, the symptoms got worse. Having it in black and white writing, you can grab it and read it and repeat it, for as long as it takes. You will beat this. I know you will. I am here for you.
