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I can’t control my intense emotions, how do I gain control?

For context, I’m autistic and my biggest struggles is my emotional hypersensitivity (mainly to rejection/bullying) and lack of ability to control my emotions
When I’m at my worst state, I will likely lash out at others or break down crying, sometimes during times that aren’t suitable.
I’ve tried many methods that hasn’t worked, due to the fact that my mind races and no distraction will stop my negative thinking
This includes:
•meditation
•breathing methods
•gratitude
•five sense method
•counting down method
Or just any mindfulness method
I don’t know what to do. I avoid most social situations to prevent lashing out at others
Please help if possible
When I’m at my worst state, I will likely lash out at others or break down crying, sometimes during times that aren’t suitable.
I’ve tried many methods that hasn’t worked, due to the fact that my mind races and no distraction will stop my negative thinking
This includes:
•meditation
•breathing methods
•gratitude
•five sense method
•counting down method
Or just any mindfulness method
I don’t know what to do. I avoid most social situations to prevent lashing out at others
Please help if possible
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