Dealing with Sensory Overload

I work where call buttons exist. and when they go off I literally wanna rip out my vocal cords. I do this thing where I touch my finger tips counting to 10, then down from 10. it’s repetitive and it helps me bc nothing in my life is routine

You could always try over-the-ear headphones if that doesn't bother you as much. My go-to for overstimulation is definitely headphones (sometimes I'll listen to calm/non-overwhelming music) or a dark room. I also find that interacting with my pets/emotional support animals helps sometimes. It gives me something soothing to focus on