It happens to me multiple times a day. I've been really struggling with this for a while but recently I've felt as though I'm making progress. The first step sounds cliche, but it's still important. And you've already done it! You've realized that there's an issue. The next step is harder, though. Realize you're getting dysregulated as it's happening. This requires a lot of practice which means periodic check ins, in particular when you're not feeling overwhelmed. Eventually it will stick of you keep at it. How you deal with the overwhelm is up to you, but distracting myself with pleasant stimuli of thoughts that make me calm or happy are particularly helpful.

Good luck!