One thing that I found helped me was the 3-5-8 method. Breathe in for a count of three, hold it for a count of 5, breathe out for a count of eight. It helps slow your breathing down, which helped me a lot.
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This, start with breathing, use a paper bag if that helps.
Then look for solid objects around you, it doesn’t matter which, it’s just an important exercise to identify real objects around you to focus on to ground you.
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Then look for solid objects around you, it doesn’t matter which, it’s just an important exercise to identify real objects around you to focus on to ground you.