what did you do to help
?
I dunno. It varies. A therapist may recommend a book for you to read, and he may suggest things like running/lifting weights, eating healthier. Finding a passion/hobby of yours and may ask you to do something that will help take your mind off of your obsessive thought. :)
what are some tools i can use?
that's all mental. you've created this "obsessive" thought about swallowing. I've done that once before, IT WILL PASS, I promise.
If it helps, go see a talk therapist, they will give you some tools to get your mind off of it and you'll soon forget about it. :)