How do you break the uncontrollable feeling?

I decided to come here even though I’m receiving help elsewhere too. Just for opinions and how other people may deal with it. Those moments of the extreme where if it feels like you’re just along for the ride? It feels like I’m just watching all the rude and awful things said to other people, the coldness, etc. Even the thoughts I’m having, it feels like I have no control. What are some ways to can break through it mentally. Whats worked for you?