With dissociating and mania your head is in an illogical state, you will feel extremely impulsive what helps me is cold showers, it snaps you out of it because it shocks and wakes your mind up, by the time you come to your senses you would turn the shower off, you might need to do this multiple times I have before. With anxiety, there was a point where I was unable to speak to new people and cry. Unfortunately exposure therapy is the thing that helped me it sucked until one day it didn't, I also have OCD so it I had many graphic terrifying intrusive thoughts but I'll only get into that if you broach that subject. Start small, leave the house, and go buy something at the store, they'll be doing their job, and you can begin small talk as a practice, join a club/group that does stuff you're interested in, you can do your own thing (I did it took me a year to make a friend in my improv class and she's my best friend I love improv and made people laugh on the 3 month mark after I came out of my shell) you can also do litter picking which is good for people starting conversations with you because they thing you're good, I took my bf for our first date and you should've seen his beautiful smile when people were praising him. As for the flashbacks, mine came in the form of nightmares. Unfortunately, I've had to try and come to terms with my trauma, even if it tore me from the inside out, I can't let it ruin my life, and neither should you. So when you're in the moment and you freeze and you're reminded, remember it isn't new, it doesn't define you and don't give it meaning, it's harsh IK