CTFAR in social settings like get togethers

Hi, I’m wondering about using the model in social settings. I feel that when I’m alone or with a person I know really well I can do the model and create and control my thoughts to serve me, but when I am with friends chatting or in other social situations it’s hard for me to be aware of my thoughts at all and I find myself speaking too quickly and going home a regretting what I expressed because I wasn’t conscious of my thoughts while talking! I get home and think why did I say that? That’s not how I truly feel or what I really think. Any insight or guidance in regards to this? Is it just something I need to practice? I feel like I just get too excited and I’m not aware of my thoughts because we are all talking. Thank you for any guidance or insights into this!