when you are feeling all over the place, there is a grounding exercise you can do. pick an item, object anything to focus on. something small you can hold in your hands. then describe it in as much detail as possible using all your senses. it should take several minutes.
what color is it?
what is the texture? hard, soft, smooth, rough, sharp...
what is the temperature? cold, hot, warm
does it have a smell?
does it make a sound?
does it have writing on it?
again, describe every facet of this item until there is nothing left to tell about it. imagine you are trying to paint a picture of it for a blind person.

take care