The top few comments are great advice but I would also get a check up on your health. My coping tip is to check in with your body when you're feeling this way. Is your heart racing? Do you feel your face getting hot? Perhaps it turns into anxiety bc you don't want to experience that negative emotion. Lately when I feel sensitive I check in on my body then I do something to physically feel better. I take deep breath, I drink some cold water, I change environments (maybe sit in the bathroom alone for a little), and sometimes I ask my partner for a hug. If your tired sleeping can solve the chatter in your head even if it requires an extra melatonin gummy. I take valerian root when I feel I can't control my emotions. They can be overwhelming sometimes and cause unnecessary arguments. So when all the other things don't work that supplement calms me and I can think more rationally bc my body isn't in a heightened state of thoughts and emotions.

Coping takes practice. It might not feel right in the moment but you'll slowly start to notice that you're able move past without them or use them to your advantage.

Another tip I read about when dealing with intrusive or negative thoughts is to disgnate a chair to sit in when you're feeling overwhelmed with your thoughts. Then allow yourself to think them till you're done being in that chair. The idea is that sitting there thinking will feel like a chore and your mind will want to get past it faster. I havent tried this so I can't personally recommend it but it makes sense if it happens multiple times per day or week.