I understand the mild panic, and i understand how you can’t grasp things in derealization. some of my tips are 1. Think of your origin (ik this sounds weird) Like, where did you come from? How are you breathing? 2. Do others perceive you? As in, how do others think of you, what is your “existence” to them? 3. Is what you are immersing yourself in a way to ground yourself? As in, what do you think would make you feel again? (nothing dangerous please!!)

Use your senses. Smell something strong but safe to inhale please, use a rubber band on your wrist to "snap back onto reality" and try to remember everything you do has an affect on something else. What you do matters. Because you're real and you're here in the now. I hope that even sort of helps. No one deserves these struggles.