Struggling with Overstimulation While Grocery Shopping

I wear a baseball cap. It stops me from looking up unless I tilt my head, so it blocks out most fluorescent lights above me. Also a hoodie + earplugs or headphones. If you put your hood up and put the headphones on the outside, so your hood is between your ears and the headphones, it blocks out noise better.

Headphones, list, smaller shops. Lately I've been getting my groceries put in my trunk with drive up delivery. Also, some grocery stores have sensory friendly hours. I've been meaning ti email my local store to ask for that. I try very hard to go when its not crowded at all. But also know your window of tolerance. I couldn't find something the other day and got so so so anxious. And thr sensory overwhelm got worse. So I walked away. I decided thst item was not worth my well being id make do without it.

bring ANC headphones with you, and sunglasses if the bright lights are still too overwhelming. I use a list to make sure I haven't forgotten anything super important, but there's always stuff I forget to put on the list in the first place, so when my partner and I are grocery shopping we just go down every single aisle and look at everything just in case one of us remembers something. making sure you go slower and really look at stuff you might think you don't need may help reduce the number of times you're backtracking