That is good

I have some trouble with "what is real" too at times.. I don't know if your's "what is real" is similar to my "what is real" but I know it can be very difficult to sort out things of what is reality--and what is illusion (or as I call it)...

I don't have any real words of wisdom with this- it is actually something myself I have been trying to figure out, but i do wish you well.. It can be very hard...

Some Times We Do Need to take one moment at a time...

the breathing distraction and exercise that Wolf3n suggested sounds like a good little thing to do if you can remember (I may try that some time if I can remember)..
.... Some times I look up at the stars or look at a picture of a nebula when I get to feeling too over whelmed... I know it may not be a typical "Safe place" but to imagine to be there for a second, to be alone-- then come back to "earth" so to speak.. some times that helps to cool down my head with some thoughts..

Something that I am always told (and it is some what an encouragement) that some things do take practice... Meaning, some times when I lose my grip, i am good with staying grounded-- other times I fly off the handle with not trusting anything including myself-- but those times are not failures per say, just a sign that some things need more practice

I hope that you have a therapist to talk to that can help you with some guidance with how to help you out in times like yesterday

many hugs