https://ethgasstation.info/index.php?curr=gbp
I sent coins to exchange at 'standard less than 5 mins' fee at 105 Gwei which was recommended at the time on the site above. After like 20 secs later I refreshed that site and now the same fee has gone up to 132 gwei
Yeah this really sucks and it happened to me too both on the ethereum chain and on the bitcoin chain. As far as i know you can speed up your transaction, if you have sent it with metamask. Then your transaction will be rebroadcasted again with a higher gas fee. This is not ideal as you have to spend the gas fee twice and there is no guarantee for success but it might be worth a try if that transaction is time critical. There is also a way to remove your transaction from the blockchain, but that is more complicated and you definitely need to follow the guides there step by step.