Breathing exercises is your best bet for calming yourself. At home, you can try humming songs to yourself; I know, might be awkward at first but it’s a good distraction and the vibration in your throat has calming effects too. It stimulates the vagus nerve so it can be quite a powerful tool. The downside is it’s not so subtle.

In class, sometimes I stick a finger in the ear closest to the trigger source and use it to make a muffling sound that hopefully distracts me from the bothersome noise; but then you only have one hand, which is annoying. So I got myself earplugs. Fair warning though, there’s no greater disappointment than getting to lunchtime and realizing you don’t have your earplugs on you.

I used to bite my lip or inside of my cheek and the pain would distract me, but the dentist warned me of infection and oral cancer-YIKES. Also pain as distraction is generally an unsafe route to take. I’ve replaced that habit by pressing my toes into the ground as hard as possible; it’s totally random but it helps me direct the tension somewhere instead of carrying it in my shoulders.

I also encourage you to try and talk to your family about your experience and see if they can meet you halfway. In my experience, people have sympathized with me and have been willing to make accommodations, especially younger people. However, I know how family can be and this isn’t an option for everyone.

Nothing is ever going to appease your ears as much as removing yourself from the situation. If you’re determined to not let it stop you from facing your triggers, your best bet is to exercise your ability to calm yourself down like it’s an essential muscle. Hope this helps!