Is there a strategy to cope better with rejection?

Whenever I experience rejection or get negative input, even something minor. I find myself spiraling. It’s like my reactions kick off this overwhelming overthinking cycle: “Did I do something wrong? Is it me? Why are they acting this way?” Suddenly, I’m replaying everything and doubting myself.

I wish I could stop interpreting secret meanings or negative intent in every interaction. I know I tend to read between the lines, or imagine there are lines to read between—and it really messes with my ability to just exist in social spaces. It often feels like I’m missing an internal filter, one that helps ignore things people say (or what I think they mean), instead of absorbing it all and taking it personally. Does anyone here relate to this? How do you cope with the urge to analyze every little social moment, and is there a way to feel more comfortable and less on edge?