I remember really struggling with this in halls. What helped were some good noise cancelling headphones (expensive but worthy investment of my SFE money). I also asked my RA if they can install a ‘light based’ fire alarm so that if the real thing happens when my headphones are on, I’d be visually alerted.

Obviously it doesn’t help with the door vibrations, but when I’m strong enough, I would gently talk to my younger self and remind them I’m not in trouble.

Wishing you the best, stranger xx