I’m lucky in the sense that I’m a dispatcher and can take my radio outside when I need to escape certain triggering noises. But the downside is that if the phone is ringing off the hook, I have to stay inside and take care of both phone and the radio, I don’t have the luxury of being able to use earbuds. There have been a few times that I was literally losing it, I couldn’t function. Thankfully, a coworker took my radio and made me leave the office so I could get myself together.. maybe talk to someone you’re semi close to and ask if they would be willing to cover you for a few minutes. It really helped me when I was struggling, and I was able to come back and do my job.
I think it’s very important to have people ‘on your side’ for those rare moments when you really can’t cope with your surroundings.