@colleenyoung , Awareness is the first step in managing it. Next is naming, where I paused. I get hot, feel pressure like my whole body is being squashed, can't concentrate, can't "do anything" productive, feel like a trapped animal, and just need to escape.
It seems that the only people who can tell or help are those who know me well and/or those who share the same reaction/response.
The pandemic has helped a little by reducing crowded events, avoidance being my main control.
I have not yet been able to substantially improve my response to overload. Recognizing it while in process is as far as I have come.