5 sights, 5 sounds, 5 seconds. This is a grounding exercise. Close your eyes and count to 5. Visualize the numbers in your head.

Then open your eyes and look around. Name 5 things you see around you. Do this slowly and with breathing.

Then open your ears and name 5 sounds you hear.

Repeat if you have to.

It's easy to get locked into memories, but those memories are over. You are safe in the now. You just need to realize that you are in it.

5 sights, 5 sounds, 5 seconds.

It helped me a lot. Hope it helps you too.