On your commute home this evening, pass up the evening news. Or, tonight, just don’t turn on the TV.
These “parties” will do fine without you, and you’ll do fine without the parties. Stay home. Pet the cat slowly. Let something (worry, for example) fall asleep in your silence.
Can be scary, at first, but give quietness a brief try. Wait sixty seconds before answering a text. Sit in the parking lot for two minutes before dashing in to the store.