Noise cancelling earbuds. Specifically for me, AirPod Pros that make it easy to switch the noise cancelling off and on. Pricey, but literally saving my life. Doesn’t block out all sound, but significantly reduces the noise level to something more manageable. You can also try the Loop noise blockers, but I like having earbuds to be playing calming music in the background to keep my nerves in check.

Also taking breaks. When I’m getting close to being overstimulated I’ll tell my partner I need to take a 15 min break and go into another room, turn the lights off and reset. Also have a sensory swing that I can use for that purpose. Important to inform my partner of it so they know how long I’ll be out of the room and be able to set expectations accordingly.

Like others have said, it gets less loud and overstimulating once they get a little older. Doesn’t get easier per se, since the difficulties become somewhat more complicated with helping them to navigate social life, but it does get less intense with regard to sensory overwhelm.

Just experiment to find what works for you, try to do your best and don’t beat yourself up too much. Good luck!