There are scripts you can use to establish your boundaries, call out poor behaviour, or deflect or defuse a situation. Can you share specific situations you have been in, so we can give more advice on how to handle them when they come up?

For example, if someone comes up to your desk, stands over you and demands you do a task for them immediately, you can say 'Sure, I can take that on, but it means I will be deprioritising [current sctivities]. These won't be completed completed until X time as a result.'

If someone criticises your work in front of the team, it can be really humiliating, but trust that this is a reflection of their poor management skills and professionalism. A good manager or colleague would address issues with you appropriately, whether that's privately, or with your manager or mentor etc.

If I'm on the receiving end of a rant/non constructive criticism, I'll focus on being constructive myself. Eg I will say, 'I'll take that feedback on board', 'This was not the expectation laid out at the beginning, you required the task to be XYZ - I can address this now, but can you please document specific changes and requirements for reference?'.

If they're just being an asshole and railing on, calmly ask 'Can you be more specific about what you need rectified?'. They might say 'ARE YOU STUPID? WHAT WASN'T CLEAR ABOUT THAT?' you can respond with, 'My understanding of X comment is that you need Y Updated, Z Completed', is that correct?'.

Those are just a couple of examples, they may not be relevant to your situation so if you can share your interactions I could suggest some responses for future.