Some basic pointers that are usually given are to shielding and chakra exercises in order to control how much "input" you are willing to receive.
However, these things don't work the same for different people. I, for one, am finding the chakra visualizations to be somewhat hard to do. There's always something nagging me that I'm trying to do something in a very complicated way that naturally is a lot simpler.
So, if it works for you, great, if it doesn't, go with your intuition to achieve the same.
I'd like to get back to something you said in your original post, though. You say that you resent your abilities but that you know this is not how you really truly feel about them deep inside.
I'd say that is a good thing. I think much of this resentment comes from your environment, your parents, and from the negative experiences you had. I believe if you could control your gift a little more, you would feel a lot better having it.
You say that you are annoyed by people telling you their problems, then refusing to see the truth and becoming angry. But think about it. They come to you expecting little more than a bit of comfort and understanding, and certainly in most cases not anything precognitive or clairvoyant. The solution to this lies in accepting yourself, and not hiding this part of yourself.
Tell them freely: look, before you tell me your problems, you should know that I have a certain ability that lets me pick up a lot about you, and what I find there may be something you don't want to hear, even if it's the truth and lies at the heart of the matter. If you still want to hear it, I will tell you, just don't go blame me for what I'm going to tell you. As far as I know what I receive from you will be accurate even though you may right now not want or be able to see it that way.
To keep that superman analogy: you're like a young clark kent who accidentally breaks things and throws things around he just wanted to lift, because he can't control his superstrength yet. Do you remember the time in his youth when his heat vision manifests at puberty, and he can't control it at first? This is probably how you have felt all these years. But you are not a helpless victim. You can learn, and you can control.
Be honest. Have a "coming out", and learn to be at peace with how and who you are. You can practice control. You can choose, it's just a matter of finding the tools and ways that work for you. Let those who cannot deal with who you are disconnect. They are simply not ready to deal with the world beyond the physical, and that, also, is okay. But I think you will find that after some initial phase of seeing you in a weird way they will come to accept it as part of your life. Some will see it as a personal quirk but love you nonetheless, others will come to respect and envy you. Let it happen. Be yourself.
Really, the most important part is accepting yourself, including these abilities, as good. You are wonderful the way you are.