It's difficult to step out of yourself in these situations.

When I've taken drugs (I no longer do), my brain goes into an "explanatory" mode where I'm constantly trying to explain the experience to myself or someone else.

This invariably ends up in my thoughts looping over and over and I can't control it.

I'm not comparing this to what you are experiencing. What may be worth trying for you is what has helped me, which has been focusing the breath. Or feeling my weight on a chair or bed. Don't feel a leg or an arm; feel the sensations of a leg, an arm. Become a cloud of pure sensation and awareness.

Just become aware of the sensations of conscious experience. Don't judge them or have any sentiment towards them. Simply be aware of your feelings, thoughts, and sensations.