I’m not a native speaker, sorry if I make grammar mistakes
I saw a psychiatrist for my miso a few years ago. He advised me to let myself feel the trigger, without escaping or “bearing” the sound. As I know, this is similar to some anxiety & panic attack coping mechanism that is usually recommended. It was pretty hard to apply this coping mechanism. But it kinda worked bcz I’m not annoyed at the sounds of my neighbors do at night as before (if they don’t make much noise), and I quitted using earphones while sleeping. But this advice might not work for everyone or every sound.