I know it sounds kind of dumb – obviously it doesn’t change anything, but I’ll often pretend that the sound is something else.
For example, I’m a religious Jew and as such, everyone in my family prays at least once a day. The sound of certain people praying can drive me mad (it’s sort of like someone talking in a really low whisper for a really long time) and there was a point where I would skip breakfast every day just to avoid being in that situation. Something I do now (although it doesn’t work perfectly) is to pretend it’s the birds chirping. I won’t put myself in the situation for too long, but the entire time I run into the kitchen, grab my breakfast, and prep my lunch, I’ll just keep thinking – it’s the birds chirping, don’t panic.
I’ve actually found it super helpful in making one part of my life manageable! Hope it helps someone else too!