I got a therapist for this same type of thing - it really does suck. I felt like I was going to crawl out of my skin all the time. The right therapist can be so helpful. My mind still races, but I automatically use the SOBER technique now without thinking through the acronym first. Or I name the issue “this is avoidant - what am I avoiding?” Or I ask “how can I reframe this?” To stay in the moment, I use a sensory exercise. Seek a therapist who will TEACH, not just sympathize.
My husband will walk into my office and just stand there until I respond. He’s trying not to break my chain of thought by not speaking. In his own way, he’s being very sweet. It’s well-intentioned but it breaks my chain of thought immediately anyway.
He thinks that I am bringing my task to a good stopping point before I respond to his presence, but I’m actually waging an internal war with myself: don’t rip his face off, I know I have been working a grand total of 15 minutes and he had every opportunity the rest of the freaking day to say whatever inane thing he is about to say that could have been a text, I should have shut the door if I didn’t want him wandering in, breathe breathe breathe … “yes, sweetie? What do you need?”