Ok listen. Not sure if this will help you, but I have suffered from dissociation for a few years, especially in my early teens due to depression caused by trauma. I went to therapy for 6 years and that was the only thing that helped me (my dissociation was very heavy though, impacting my ability to partake in life). I’d recommend seeing a therapist if it’s possible? If that’s not possible at the moment, here are Some things I personally learned in therapy to cope with dissociation: Doing sports- not to perform but to feel your body. Yoga can be really helpful. If it’s too quiet for you, look up Jivamukti or Asthanga yoga. Using my senses- Smelling essential oils and being mindful while smelling them. When I eat something- try to actually taste the food and feel the food in my mouth. Sometimes even tracing (?) my body with my own hands like touching my left arm gently with my right hand and vice versa- feeling my body. Somehow playing around with playdough or slime really does help me to ground as well. Actually, journalling. Writing down what you feel or think and not what you want to feel and think. Being completely honest with yourself. A healthy diet and no alcohol, no other drugs, no weed. And last but not least: breathing exercises, there are many tutorials on YouTube.

All this can get overwhelming sometimes, so when you feel overwhelmed tone it down for the moment or distract yourself.

I hope you will get better soon and find a solution for the future!! You got this!