The grounding techniques I use the most are about “shocking” your mind back into your body. I do this by sticking my hand in some ice, lightly pinching, and other ways that don’t cause harm but just enough pain for me to be aware of my body again. Hope this helps!

We have certain song each of us like as well as tv shows. Its not as useful for places like work, but at home I'll listen to my favourite song on loop if I feel especially blurry but need to do something. We've also got certain sweaters and clothes that some like more than others, which when I wear mine I feel more grounded to myself. You might just have to experiment around and try different things until you find the one that works for you. There's lots of videos online for it as well