Struggling with Paranoia and Hyper Vigilance from PTSD

Keeping background noise you're comfortable with at a volume loud enough to drown out or distract from noises that trigger you is best idea I know of. However I get bad anxiety when I can't hear my surroundings if I'm not alone so I balance it between background noise I can hear over and equal distraction from my surroundings that way I can focus and hear if I need to but I can drown out and disassociate as a basis

I always have a youtube video running and that personally helps me a lot. Having a stream or a video on might help a bit

I am also experiencing this. The only advice I have is do what you can to feel safe, even if you think it is silly or over the top, as long as it doesn't actually harm you or anyone else. Paranoia sucks so much

Maybe if you have any pets or stuffed animals that don't trigger paranoia, you can cuddle them or something? That'll all I've been getting

I don't have advice but I can tell you you're not alone, I'm going through the same thing right now