Part of the grounding technique I was taught was breathing - in for 4 seconds and out for 8. This does definitely seem to help, although I have a lot of trouble keeping pace doing it by myself. I need to actually be talking to someone else while I'm doing it.

My girlfriend recently got a couple of ice packs to help find a healthy alternative to self harm (her problem), so I just remembered that I have some of them convenient. I keep forgetting the cold water grounding method.

I've also signed up for an online therapy program that teaches CBT, so hopefully that helps as well

At the risk of sounding like a broken record, thank you all again for continuing to reply to me and share your experiences. It really is comforting to realize that I'm not alone.