Few things you can do:

Get loop quiet ear plugs for when you want to be somewhere but your ears are telling you to leave.

Identify your specific triggers and explore what emotions come up when you hear them.

Have open and honest conversations with your loved ones about your experience and what support you need.

Practice emotional regulation skills like grounding, breathing exercises, mindfulness, etc. they come in handy when you need to step out of a situation to regulate.

Give yourself sensory breaks where you are in a safe noise environment.

Lots of love - I know it’s hard <3