What should I do about hypervilgiance and heightened sensitvity?

For most of my life, I have been extremely hypervigilant, and it seems to follow me everywhere. It used to not bother me; in fact, I appreciated it so much because it made me feel slightly more in control of things that were happening in my life.

For some context, I'm pretty observant. I can tell usually if someone is upset or preoccupied through stuff like eyebrow twitches and jaw tension. I can tell when people feel insecure through their body language, when they are lying. I can also identify information about a person's childhood, outlook on life, work ethic, personal relationships, and parental relationships based on keywords they use.

This isn't me trying to boast; this is just a description of my hypervigilance.

I used to think that my hypervigilance made me feel safe, but as of lately, I don't think that I am truly present in most social settings and that in fact I am dissociationing. addittionally i have realizedthat it has actually brought a lot of stress and anxiety into my life.

This is because whenever people around me start to feel intense feelings, like stress or worse, anger and sadness, it takes a very heavy toll on me, and I too start feeling horrible.

For some context, I am finishing high school, and due to the immense amount of pressure this year, a lot of my friends are very stressed. And I can't help but notice everything. I can tell they are stressed through their micro actions like breathing, anxious tics and the tension in their jaw As a result, I'll start to notice that I feel absolutely terrible. I start feeling incredibly on edge and overwhelmed. I feel like I have to fix things, and I'll feel my heart begin to race and other signs of panic. I don't want to bring up the feelings I have because it sounds incredibly entitled to tell people that I am bothered by their emotions. This isn't to say that my friends are extremely stressed or stressed all the time. They are normal people who just get stressed sometimes. It's truly a me problem.

Another problem that I have noticed is not only hypervigilance in other people, but also in my own feelings.

If I am upset, instead of feeling that emotion, I start to become detached and instead become aware of how I am processing it and how my body is reacting. This happens especially when I'm in extreme stress (which unfortunately happens a lot because I am quite anxious).

When I am in stressful situations, not only do I feel stressed, but I am hyperaware of the fact that my brain is perceiving said external event/thing and categorizing it as a threat and thus sending signals to my body to prepare me for this threat. Such as sending adrenaline, causing my heart to race and my breathing to get worse. Additionally, when upset, I cannot just feel it. I immediately must dissect it and understand why my brain is interpreting something as hurtful (like if it's connected to an internal insecurity or a problem from my childhood).

I'm pretty sure that yet again, this is my brain dissociating and trying to take control of the situation.

Sometimes I go through a day without realizing I've been stressed until I notice that I'm having trouble breathing and that I'm getting flinchy/jumpy if people get close to me.

I'm kind of tired of being this way and taking people's emotions on; I'm on edge and jumpy all the time. I just want to be present without my internal monologue narrating everything.

Are there any tips that have helped others or any other comments?