I know my therapist has told me to use grounding techniques as well as shocking your senses like holding an ice pack or sucking on a lot of sour or spicy candy. That way it'll bring you back to reality. I hope that helps and it gets better ♥️

My doc told me the same as @caringklutz also to try to do what do you see what can you touch smell and taste

Guided muscle relaxation is helpful if done regularly! i shock my senses as well like someone else commented by splashing cold water on my face, it works as a temporary fix but if you’re at work or can’t be by yourself then it is helpful to bring you back for a little then using other coping mechanisms to bring yourself all the way back hopefully!!!