Stop protecting yourself from people who aren’t attacking you. Nobody is attacking you. People are just doing what they’re doing. They’re just doing the best they can. If there is someone yelling and screaming at you, it’s because, in some way, you have threatened them. Your existence has threatened their existence.
Stop believing that when people act differently than you, that it’s a threat. Remember, everyone was raised by different family groups, different cultures. And different does not equal dangerous! If you listen to the drunk monkey in your head, you will see that the drunk monkey actually believes that different is dangerous. You must let this go because the truth of the matter is everybody is just doing the best they can in the moment.