What am I?
You sound like an empath to me. Even if you are not it sounds like a lot of the tools empath use for the same problems you are describing.
There is a book I have been reading that you may find helpful. And it's free. It's called the book of storms here is the site:http://mysilentecho.com/dreamtongue1.htm
Also if you're open to it there are a number of grounding crystals you could wear or carry. Most of the time you know as soon as you pick up a Crystal but some are more subtle.
Only when pared w/sardonic
Meditating can be wonderful. There are many different styles. You can choose which works best for you. Guided, quiet sitting, walking in nature, Buddhist, focusing on the breath, mindfulness.
Not knowing about you're an empath or simply being an overloaded empath can cause many mental disorders. So therapy is a useful tool. My therapy focuses on cognitive behavioral and dialectical behavioral therapy.
Cognitive is about realizing control on the direction of your thought process. Focuses on the the positive because it is just as ever present as the negative. Since for survival we are programmed to spot the negative we will all was see it and it requires no focus. By bring focus to the positive we automatically see both. When we see both we allow ourselves to see with a wise mind.
Empath tend to feel what we focus on.
Dialectical therapy is about learning to live in the moment. As an empath I have found this helpful as this connects one to the body. Most empathic communication comes from the body. Having awareness of what is being taken in allows self care to come more easily.
Hope this was helpful,