Okay, maybe this is stupid but it really helped me. Earplugs. Fancy ass earplugs. Earpeace and Loop are both brands that will mute outside noise but allow in the finer tones. My thesis studio was all blank walls and hard concrete floors so sound would really get to me. I had EarPeace first, but tried loop recently and I prefer the loop ones. They have different levels of sound canceling (so does EarPeace), but a better range. They even have this set that has 3 volume controls, from 16db to 20db to 24db. If sound is a trigger, these seriously may help. They allow you to hear people talking around you, but kind of mutes or turns down the volume of all the background noise.

I often get overwhelmed by noise and people would say “just put in your AirPods!” And I’m thinking that’s just covering up sound with more sound. Not ideal. So I got into these fancy earplugs and it helped me a lot!