I’ve totally felt the pain of this! If I know I’m going to be triggered and I can plan, I use noise canceling headphones. Seriously, those things save my life. Especially on a bad day when trying to talk myself down from a triggering noise isn’t working, the headphones not only block out noise but also provide a distraction. When I’m triggered, I like to listen to podcasts because unlike music, I have to focus on what I’m listening to in order to actually follow along. Hopefully this helps!