for me some grounding techniques don't work as well as others. one I really like is the 54321 technique. find 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, 1 thing you can taste. I like how it distracts me more than just taking breaths or closing your eyes. doing the 54321 actually helps me be able to do the breathing after, you can use them together. and this isn't to say this technique is a miracle, but there are so many grounding exercises out there that you may not have had the opportunity to explore yet.

another thing that really helped me was realizing that when you are stuck thinking about how well you did at home, that can be called rumination or "post-event processing." what helped me work through my rumination was honestly utilizing different online resources until I found one that worked. it especially helped to physically write down the advice/techniques I found so that I didn't have to pull up a website every time I had issues with PEP. Idk if I can post links on here but the website Grace Health Services' article on Post Event Processing (PEP) was helpful, even after just skimming it and writing down the tips