This is very frequent. It’s so frequent that more people do it than don’t. The only way out is to train yourself out of it. Every time it starts to happen, stop yourself and do something calming. If you are tactile, carry a little object in your pocket that has the texture that grounds you. If you are olfactory, use a little piece of cloth with the scent that you find soothing. If you are verbal, recite your favorite poem to yourself, slowly and with gusto.
Another method is to rub your fingertips against each other while breathing deep and clearing your mind of everything. Some people imagine that they are floating in a swimming pool, with sun caressing their forehead. Others repeat in their head, “inner peace, inner peace.” On “inner” you breathe in, on “peace” you breathe out.
At the end of the activity, imagine that you get in a car, slam the door behind you, and drive away from these people. “Bye bye! You can’t have me!” Let a wave of relief that you escaped wash over you.
It takes time but the method works. Only today I received news that the Dean is retaliating against me. The need to address passionate inner monologues at this bastard was strong. But I beat it because I’m on vacation and don’t want to waste it on him.
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