I have a grounding technique i was taught by a therapist

it is 5,4,3,2,1
five things you can see: water bottle, couch, picture on wall

four things you can feel: the clothes on your arm, feet on the floor, my hair on my face, etc

three things you can hear: dryer, tv. etc

two things you can taste or would like to taste

one good thing about yourself

i was dissacioting alot, this helps orient me to the here and now,,,

hope this helps