I work on grounding a lot. Some suggestions:
Hold ice or an ice pack

Use a weighted blanket if you have one

Sit in a chair and push your feet on the ground

Push hard against a wall

Five senses - name 5 things you can see, 4 you can hear, 3 you can touch, 2 you can smell, 1 you can taste. Or any combination thereof.

Speaking of taste, my therapist told me to taste something really strong to snap back to earth, such as biting a lemon or taking a sip of vinegar. I actually use the super sour classic 90s candy, warheads lol.

Counting - I have a painting on my wall that I count colors in. I’ve also done it with bricks on the sidewalk when I was triggered away from home.

I haven’t tried this one yet but a social worker told me to try to spell a word backwards.

I dunno if any of those will help but worth a try. In regards to losing your sense of time, I was/am in the same boat. Don’t really know which day it is or how long ago something happened. Sucks.

I hope you feel better