I hear you on the early morning witching hour. It's always hardest for me in the mornings. Sometimes I can do a bunch of body movements and it helps. Sometimes it's, "Food. I need food (or even water..)" Sometimes it's maybe better (for me) to not open emails or texts during my witching hour.
I did that this morning and I'm still trying to recover.
One day, one hour, sometimes it's one minute at a time.
You do sound good. I'm often reminded of my own bad behavior when I see other people doing dramatic things. Um. Oops.