((((((((((((((((such is life...))))))))))))))) I'm so sorry you are struggling with this. I have struggled with this before as well and I know it's so hard.

Do you work a job where you are allowed to listen to music or anything? What I have done in the past is put old tv shows and old/children's music (stuff from when the body was young) on an iPod. Then I would use ear phones and put the iPod in my pocket so it just looked like I was listening to music (I mostly listened to the tv shows). It seemed to distract other parts somehow and help me to calm down. When I am calmer, I don't switch as much and so I was able to be more present and not feel so lost.

Another thing I did for my job (and you may or may not be able to do this but maybe some kind of variation would work) is to have people write things down or send me emails for everything. Even if they explained what I needed to be doing, I asked them to send an email because "I am just so forgetful and want to make sure I do a good job." They might have thought I was eccentric, but who can argue with wanting to do a good job. That helped me to at least get a bit more information than I would otherwise.

I don't know if these will help, but maybe it will at least give ideas that might lead to something that will help.

Please keep yourself safe. If you can't, please seek 3D help.