I used have a better routine about it that worked really well for me. My appointments were 4-5pm. I would go to a break room afterwards (this is when she was at the clinic and I had access to a break room because I was also employed at the same institution) and eat my dinner. I had a few things I would use in the break room for support and containment. I can use space and inanimate objects for grounding. Once I left there, I would take a long walk (1+ hour walk). Early in the walk I would go down 6 flights of stairs in one of the parking garages as part of my path. I would try to go down them as fast as I could because the faster I went the more concentration I needed. It was a good gauge as to where I was in my head and in the physical world. I would then finish the walk. I also journal shortly after.

So far there's been little I can do to leave it at T's door. Mostly for me, it's about finding a way to release. With the new location, I have not found a good solution and often end up at home still in a daze.