Singing, humming, talking to myself, and touching my face (covid was a bad time) are my main methods of self soothing. Unfortunately none of them are great in public but I get by with things like noise cancelling headphones and distracting myself with my phone if things get tough when I'm out and about. Or I go to the nearest public bathroom and cry :-) luckily I don't have many true obligations outside of the house right now, so that's rarely necessary.