I actually have this exact same difficulty with the escalating thoughts that have led to the suicide attempts, many words that should not have been said, etc. I am attending a Dialectical Behavioral Therapy class that is helping SO MUCH. My insurance only covers 5 more sessions so I will continue with paying out of pocket as I am improving my emotional stability so much. I do have bipolar I & take 6 medications for it & they are necessary, but I could tell that there was something wrong still with my thoughts & that somehow I was jumping from one thought on to a speeding bullet train to irrational thoughts & conclusions that led to (you guessed it) irrational acts & behaviors.
DBT teaches different techniques--one John mentioned--"mindfulness" which is NOT meditation as I understand it. It is refocusing as one would with a camera on one thing to let the sensation of that experience wash over you rather than let the multitude of stimuli of the world bombard you constantly. Practice some time each day doing just one thing "mindfully" even as simple as washing the dishes, folding warm laundry, putting hand lotion on, listening to soothing music, actually sitting down & slowly eating & tasting your food, etc. Practicing these mindfulness techniques when you are not in a highly emotional state will make it easier to draw on the technique when you need it when you find yourself emotionally distraught & need to calm yourself down & push the "pause" button (another DBT technique taught) & thus not allow your thoughts to escalate further or for you to act rashly. By having that "pause" you can start to think things like: "What evidence is there that -----?whatever your particular paranoid thought might be" or "Hmm, isn't if interesting that I would jump to the conclusion that ----when I really don't have any FACTS to back it up. All I have are FEELINGS & though my feelings are quite intense, I know feelinings are not facts." I have tested this & it works!
This is a 26-week course so I can't go into all it teaches. Just some of the other topics: Breathing Techniques, Distress Tolerance, Guidelines for Objectives Effectiveness: Getting What You Want, Building Self Respect & Mastery, Reduce Vulnerability, Building Positive Experience, Learning How to Self Soothe, Effective Communication & Negotiation.
It was originally designed for people dxed with borderline personality disorder by Dr. Marsha Linehan. All of the women in my group have borderline but I fit right in with my struggles with overwhelming emotions, difficulties with emotional regulation & over-reactions to situations & extreme sensitivity to criticism or perceived criticism.
I haven't looked at it yet, but a web site that was said to be helpful is dbtselfhelp.com.