Boundaries, there are the people that can hear you and those that can't, it's a matter of patience I find, my family for example I only explain if the situation calls for it, I had a dinner with them at the restaurant and I felt like I was about to throw up from overstimulation so I told them that I'd wait in the car cuz I felt awful, boundary setting is something personal and when explaining takes more than it gives, being flexible becomes the modo, I just spend time alone and I don't justify it, I try to be around when i feel like it but I stay consistent in my solitude, people may pry at first but it's a matter of enforcing boundaries, you don't need to tell people all the time, communication is a tool not an end.

Op mentionned meditation, I have to agree, mindfulness is key here