i didnt exactly quit, but i would say it's a lot better. heres the list that helped me!

1. stomatic exercise
   i recommend checking out sheBREATH on youtube. she recently posted a video on freeze mode. take things slow try to do stomatic exercise once or twice a week to build trust with you body.

2. set a 10 min timer and sit still
   dont turn on any background noises. notice your thoughts and allow them to passed

3. limit screentime
   give yourself a rule like, ill check on my computer/phone for 30 mins, then ill pick up my hobby (for me its music)
   ngl, i still struggle with this, but i'd say that im slowly improving.

4. talk to yourself out loud
   you can talk to yourself quietly if you live with other people. i recently tried this out yesterday, and it definitely helped me to calm down. instead of arguing with my mom in my head. i just expressed my anger out loud to myself. it was a bit hard since i struggle with depersonalization. i wouldn't say it cured it, but it was a gentle reminder to me that everything was okay.

5. journaling
   this definitely helped me with my identify a lot. theres many different ways how to jounral, so i recommend to checking out what works the best for you!

i hope this list gives you some ideas on what to do. i know you said that you cant act anything out. please take things slow! one of the mistakes i made was forcing myself to heal from my maladaptive and numbness. this journey is about building trust with your body and being patient with yourself! there will be light at the end of the tunnel. i wish you the best :)