Disassociation

I’ve been feeling like I’ve been trapped in a loop. I can’t really find a therapist I have insurance and everything but I just don’t know where to find therapy. I’ve been suffering with this every since I was kid I always felt like not here and everything isn’t real. So far I’m trying my hardest to cope it hit hard last night I was having intrusive thoughts and I was disassociating. it was so bad that I could even talk to my parents so I just locked myself up in my room. Anyone else have any advice on finding therapy it also has to cover my insurance so like it would be nice if some one could help me out on finding ways to cope with disassociation. I know that grounding is one of ways to come low I just want to know what type of grounding techniques?