i have the same issues i have to ground myself with music or fidget with something in my hands to ease my dissociation problems i hope it helps and you are not alone 🤗

I use hunger to bring me back. When I was in DBT I learned a list full of ways to help. Ice can help. Also wrist rubber band that you snap. Those are the ones I remember. Now I just be sure that I'm mindful while eating. I ground myself, breathe consciously, and count how's many times I chew each bite. This helps me find my center again. If I can't seem to remember what I've been doing I just focus on the next thing that I'll do. It's important to get out of your head if you're stuck in it. So watch a movie, go to the mall and watch people, go to a loud place, etc. If your dissociating sure to things that you can't control talk to someone. Not text. Use your voice, even if they just listen you'll be able to process the words you've spoken, which by doing so gives that situation less power over you.

Sorry, I forgot to read while I wrote that. If my auto incorrect didn't work, it would be a miracle. If you have trouble please tell me