Struggling to Cope with Emotional Responses

My therapist tells me (and I agree with her) that bc of my diagnosis, I have a hard time adapting to change and my responses to even the smallest things are huge because my past was so full of high stress situations that my brain now treats the minor inconvenience with the emotional weight and severity of my parents dying in my arms. It feels so draining and while I’m glad I know the reason for it, I haven’t found a way to cope with it or regulate it. My specific diagnosis is an Adjustment Disorder with Anxiety and Depression if that’s helpful - Has anyone felt this way and learned a way to make it easier? I’ve tried the typical methods to assist like addressing the situation logically, grounding myself, thinking about big picture, distractions, etc, and while it helps with the Anxiety and Depression on occasion, this is a chronic pattern and i haven’t found a way to ease the frequency or severity of the events occurring - just tips to help me through when I’m experiencing it. So I guess I’m just looking for long term tips. Thanks -A