My mind is always dissassociated, please help!

My mind is seemingly always in a state of permanent disassociation,
ie. I always feel as if I'm watching myself from the outside of my
experience, this is especially true when I attamept any sort of
martial arts or when speaking to people. My mind just seemingly
detahces itself from all experience and thus causes me great
difficulty and anxiety.

I want to be in an associated state, can anyone help?