I have this problem too. I think something that helps me is distraction. when this is happening at home i like to put on a movie or really loud music. when i’m out i usually bring ear buds and play music or if i can’t i do grounding techniques like finding 5 things i can see, 4 things i can touch, 3 things i can smell, 2 things i can hear, and 1 thing i can taste. I know it’s super hard but i hope something will help you.

This is a very, very hard job! I try to fill the schedule for myself so that most of the day I will be busy without much free time. Besides, I practice mindfulness - there I learned about the thought form of 'here and now', about thinking in a way that 'releases' thoughts and feelings that are beyond our control.I Warmly recommend you to try!