This topic has been addressed in many threads, but it would be difficult to search for them quickly. To summarize, distractions are what we practice when we are doing the therapy alone, or when ANTs come along and we can do distractions because it is a suitable situation - like when we are alone. The more we stop ANTs (probably by using distractions in the beginning) the more we are laying down a habit of not just blindly following along with ANTs, and soon we will be stronger not to believe the ANTs, to have a choice not to follow them. And as we progress, we don't need distractions anymore.
So, as you note, you can't really use distractions like that in real life situations in which you are interacting with other people. You can't just start singing or walk away. In those situations, you do the best you can - calm down, breathe, slow talk, focus out. You do what you can at the moment.
You've been doing therapy for such a short time really. Do not expect yourself to be able to not have so many ANTs now. Don't worry about that. You need more time. Keep doing the therapy. As you do the therapy and practice at home, all of this practice will add up to helping you in the moment of the real world where you need to try to use and benefit from that practice.