I have a tip for you.

I have ADHD, so I will sometimes spit out something before I can stop myself. But 99% of the time I am able to stop myself. It just takes a little practice.

I had to take actual time from my day to sit in front of a mirror and role-play. I would imagine something someone might say to me and then repeat the line, out loud. I did this an hour a day for a week or so before it worked.

It seems really stupid, and I felt silly... But it actually really helps to make little scripts when you have trouble articulating your thoughts in a rational way. For me, I have three different phrases I go to when upset.

1. "I am a little overwhelmed, so I am going to take a moment to cool down and get back to you when I can organize my thoughts."
2. I will consciously let myself breathe for four seconds, with deep breaths, and then will say, "I need to think about what you said and get back to you."
3. "I need to use the bathroom."