i get this too. it gets to the point where if someone is staring at me, making lots of noise, etc. i get really paranoid intrusive thoughts about them trying to attack me or something. i've talked to my therapist about it and for the most part, distress management techniques and grounding exercises are the best things that can help short term. personally, i always listen to music when i'm out so i have something else to focus on and don't get overstimulated as easily

Listening to music makes me feel more vulnerable to some one sneaking up on me 😰 I've found that carrying some form of protection (pepper spray etc -where legal, of course), trying not to go anywhere alone (never at night), crossing to the other side of the street when I see someone coming towards me, trusting my gut feeling no matter how socially awkward it may seem, and keeping my phone unlocked with a "9" already dialed when I'm really feeling worried. I haven't been able to yet but I think taking a martial arts course would give a sense of empowerment that could help too - I'll post about it when I get into one :-)