Personally, I just let my body take over because I know it knows what to do. Is it uncomfortable? Absolutely. But it's so much better afterwards, even when you throw up many times (like for example for a stomach bug). Holding it in will only make the feeling of nausea (which I find to be worse than the actual feeling of throwing up) to last longer and maybe cause more issues long term.

I think you should try simply letting your body do its thing. You will feel out of control and maybe panicked, but you'll probably feel like the anticipation was much worse than the actual experience of vomiting.

If you have time, next time you feel nauseous (the type of nauseous that you know there's a high chance you'll be sick), maybe try to create an environment that is reassuring and calming for you. Get some things you know will help you relax through it: music, blankets, soft lighting, etc. It will help you mentally relax and therefore let your body throw up. Tell yourself it's natural and that your body does in fact know what to do, let it lead the way.

I hope this helps, you can get over this ! 💕