Help! I'm dissociating and don't know what to do

I name things in the room. I struggle with this as well and I use techniques like running hands under cold water and breathing techniques and telling myself I’m safe, singing, calling someone, etc

I suffer with that constantly too. I remind myself that anxiety causes it. So I do things that are relaxing. Try typing Body Scan on YouTube to feel ‘back in your body’. I also like doing exercise or yoga videos on YouTube. But I just remind myself it’s a common reaction to extreme anxiety.