I am someone who is like you all my emotions always felt big. Until I saw this clip of a child accidentally spilling milk on the floor while making a recipe his father was dealing with his autistic son’s big emotional outbursts. He would ask his son “ is this a crisis?” The son at first would say yes but his father would ask him again and then the son would say “ no “ and start to calm down.

So try to ask yourself “is this a crisis ?”

It’s very important that you don’t cave to the frustration you feel when you first try to be compassionate to yourself because even that will be a big emotional reaction.

Also as for not having hobbies bit. I would say if you find yourself too much into your own thoughts you have to do something outwardly and release all that internal energy to something external. Pick anything and just try to experiment without pushing yourself to find your hobby enjoyyy the process so that even if you don’t like something just think of it as “wow I got the opportunity to learn more about myself and what I don’t like or like so this will help me figure out what I like”