I was thinking about this, and things that I have done that help somewhat in the moment when I just can't get away from a sudden situation. I do a lot of I suppose you could call it reality checking.

One technique my T taught me was to come up with a mantra I can use to remind myself that I am here now, in the present, and not back actually experiencing whatever it is I am remembering. I say my name, my age(yikes), where I live and I also say one thing that is significant to me, I tell myself that I am my sons Mum and how old he is sometimes. I also touch something that is near me....like a wall or the chair I am sitting on, just to further ground me.

Another one is to look around me and name 5 things. 5 green things, 5 sounds I can hear etc. I also find that now I am able to sit with things a bit more, as I realise now that the horrid stuff comes in waves, and like waves I know they will eventually recede and fade.

They do actually help somewhat, but I remember when my T first told me about them......I thought they were ridiculous! Give yourself some time, and kindness to find the tools that work for you. I can relate with how overwhelming this can feel, so kind to you.