@Jynx yeah it is. I try hard to tell myself that I'm safe but it's so hard when you are going in and out of reality basically. Like even focusing on things around me sometimes I start seeing things that aren't in that moment but were in those other moments (if that makes sense). 

The hot/cold showers has never worked for me, I do try holding different sensory things. But yeah it's still very much trying to learn what works, most of the time there's just nothing i can do but wait for it to pass and just making sure my area is safe.