How do you escape your mind and feel real?

Ok so i know that this is kinda stupid but I’ve recently been going through this thing and I don’t know what it is, what to look up on google, and how to fix it.

Basically, I’m the type of person who is more often than not (actually it’s probably most of my life) being in a different world or being in my mind.

I always tend to put characters from TV shows/movies/books and stuff in the situations I’m in while I’m in them instead of actually just focusing on what I’m doing. It was fine for me and I like doing it but recently this things been happening where I’ll just suddenly realise that I’m.....real?

I don’t really know how to describe it but it’s like...I’ll thinking to myself/talking to the voice in my mind and then I’ll look at something and realise where I am even though I already know where I am, if that makes sense.

Then for a few seconds it’s just this sinking feeling in my stomach and it’s hard to breathe but then it goes and I’m just left kinda scared and confused.

After That i just want to chase that feeling of being ‘real’ even though it was awful but instead I’m just listening to that stupid voice in my head telling myself to stop thinking about it or to chase he feeling.

When I’m in my ‘character mind’ I still know who I am and stuff but when I start thinking like myself and talk to my own voice, that’s when it starts.

I have resorted to ‘pain’ but that was just taking a sewing pin and just tapping the pointy end on my arm, not enough to actually pierce the skin or anything cause I’m to scared to ever try that. It didn’t help at all so I haven’t tried anything with pain and I’m not going past that pin stage.

Sorry this is really long, it’s just hard to explain and I’ve dealt with this for a few years but now I’m just tired of it.

If anyone has been/understands this it would be good to know I’m not alone, or any suggestions as to what I could type into google to get some straightforward answers, or any idea as to what it actually is.

It’s just weird.