I Swallowed A Tabolespooon Of Hot Rice I Cooked Last

I swallowed a tabolespooon of hot rice i cooked last night for dinner. I didn’t realize how hot it was until I swallowed it and it burned all the way down my esophagus. I now feel like I have major heartburn br I think I burned my esophagus. If I move the wrong way a sensation of pain results. What can I do to heal this and reduce the pain?