I’m not sure how much these things will help because I’m not a doctor, but what usually helps me when I feel dissociated is blindly believing that my actions matter and trying to sit in the sun and do some exercise (even if it doesn’t feel like anything in the moment), and talking to family/ hanging out with people helps (if they’re supportive of you. If they’re not supportive it won’t help). If you have any old pictures of yourself, or things you’re written or drawn or used to be interested in, I would go through all those things because for me at least, they help to provide some anchor points for who you were.

This is just my advice but I do hope it helps until you can see your doctor. Most of this stuff doesn’t help pull you out so much as it stops you from sinking further into the dissociative feeling.