This may not help you, but it does help me... I keep something soft or squishy or a texture that i like that is small in my pocket and I touch it while talking or if I'm feeling overwhelmed in general. It may sound silly but It is a pretty common grounding technique. Hope this helps!

This is kinda similar to what the comment above said but maybe try to keep a fidget toy in your pocket on a keychain there's tons of different types that u can try on Amazon for a few dollar or maybe even diy