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BIG HELP for me is those little squishy ear plugs that you can find at the pharmacy. They are foam and usually bright orange. I cut about half of the end of the plug off and use the shortened version to put in my ear. It works great. You have to get used to the stimulus of having something in your ear, but it deadens the sound by about half. After about 4 days, you love the feel of the earplugs because you associate it with decreased frustration 😀
I can still hear what is going on and it’s not obvious or ugly like noise cancelling headphones would be. I find that I can focus enough with the added help of the softening of the voices.
If people ask because they notice the little orange pieces in my ears, I just say that I concentrate better with less sound coming in. That seems to work for them.
Good luck! So definitely understand where you are coming from!!!!