Writing personally really helps me. Even if it's just jotting down notes in my phone. Also, weirdly, playing (INSTRUMENTAL) music medium loud on my headphones? Sometimes it helps me if I'm the one in control of the stimuli.

I also have an auditory processing disorder! I was put on Adderall and it has been helping me filter out noise better. Otherwise, i bring noise cancelling headphones with me when I leave the house. I suggest if you have the money you get proper headphones that are noise cancelling and not anything meant for construction sites. In my experiance those really squeeze your head. If I get overwhelmed I remove myself to a quiet place (usually a bathroom) and do some breathing exercises and grounding exercises to calm down. I use an app called Finch that I HIGHLY recommend!! It's an app that gives you a little bird companion and it's full of different breathing, grounding, reflection exercises and you can set goals and dress up your bird and stuff lol Super wholesome If you download it message me and maybe we can be friends? 👀

Mind dump journaling, literally just write down everything that's in your head, if it's on paper I'm not constantly thinking about it, it really helps me

if i have time and i'm at home: my weighted blanket is amazing at helping me calm down

try the app balance!! i’ve found meditating pretty helpful. before using the app ive found meditating pretty impossible due to all the thoughts running through my head and being unable to sit still, but balance like guides u through it and teaches u little by little. most of them r just 3 minutes, i’d def give it a try!

I love loop and beats! Those have been some of the biggest things for me when I am over stimulated. I have found that setting boundaries and learning the warning signs before it becomes too much helps a ton. Removing yourself isn’t selfish it’s setting a boundary of safety for you and for others you interact with.