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Hey there @Alex-Taylor ,
Firstly I just wanna say amazing job on reaching out for help in regards to your mental health! It's great to hear that you're getting help for your mental health issues and I'm really proud of you for taking care of yourself. 

I'll be honest, I'm not entirely sure about the reason behind that feeling of being watched. The only thing I can think of is it being linked to your anxiety. I personally struggle with a lot of anxiety myself and sometimes I get that feeling of being watched, like all eyes are on me. But this is definitely a topic to bring up with your therapist later today, I'm sure they'll have a better idea for what's going on.

However, in regards to your disasociation something that can help with it are grounding techniques. A common grounding technique is the "5 4 3 2 1 Technique". This can help with getting back in touch with your surroundings. Basically you find 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell and 1 thing you can taste. It really helps with getting touch back to reality.

I also find touching or drinking cold things can really help with disassociation, especially when anxiety related. Whether it be drinking ice cold water or holding a back of frozen veggies in the freezer. 

I'm sorry I couldn't be of more help but I hope these techniques will help a little bit☺️