In addition to the great advice in this thread, it’s worth being aware of something called “Rejection Sensitivity Dysphoria” (RDD). It isn’t a diagnosable condition according to the DSM-V but is often observed coincident with ADHD. Basically many forms of criticism or even observation can trigger a deep and intense fight-or-flight response due to challenges regulating emotions.

Therapy and medication can help. If you think this might be in play it is worth talking to a mental health professional.

https://my.clevelandclinic.org/health/diseases/24099-rejecti...