Have you tried journaling or turning the emotional thoughts into visual artwork ? I tend to babble and sometimes it gets to be a little to much for other people. When I started turning my emotions into murals I felt successful and secure in emptying my emotions without the stress of throwing it on someone else’s shoulders . But don’t completely tune yourself out, try and stabilize the thoughts before you release them onto someone else . This method should also build up your trust in yourself

Emotional dysregulation is huge for me, especially negative emotions. I've been trying a CBT app that's kind of been helping. It's called Thought Diary and it asks stuff like "what are the unhelpful thoughts you're having right now?" and helps you analyze them logically to find the reasons that they're making you feel bad then helps you try to reframe them.