Make a small commitment not to check time every 5 mins

Great tip, Elizabeth. This is very true. Checking the time is a safety behavior - it gives you a tiny moment of relief but keeps the anxiety loop going. Your nervous system stays on alert because you keep signaling to it: I need to monitor this. Try replacing it with something else - a breathing cycle, a sip of water, anything that says "I am here, I am okay" instead of "how much longer till this is over."