I zone out / space out too. My mind will get foggy and sometimes my surroundings take on an unreal quality. My speech slows and it gets hard to talk. My words will sound slurred. Or I start hearing T as though I've cotton wool in my ears.

My T considers it dissociation. What helps me is forcing myself to sit upright and stretch out my arms and legs (rather than wanting to curl up in the chair), pressing my feet on the floor and feeling the pressure. Visual grounding (5 things you see etc) helps too, and sometimes I'll stand up and pace around the room because movement helps me unfreeze. As there's a sink in the room, I like to wash my face and hands with cold water.