Chilli's HELP?!

Chilli's HELP?

I have just picked a chilli from my garden ate it and my mouth is on fire how can i get rid off the heat???????
Help i am in agony

For most of us, the ability to actually enjoy hot peppers is a taste that's acquired slowly. As you climb the chili heat scale, you develop a tolerance that allows you to try the next hottest variety. If you find that you've eaten a pepper that's too hot for your taste (if your tongue is hanging out, your hands are fanning your face, and you're inclined to pick up your napkin and lick it, you've definitely crossed the line), there are remedies available. First of all, DON'T run for the water. Capsaicin is an oil, and because oil and water don't mix, drinking water will generally just spread the oil to other parts of your mouth. Milk, on the other hand, will help cut the heat, as will rice or bread, which absorb the oil. Others recommend acidic foods, such as tomato juice, fresh lemon or lime to counteract the heat.