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it works for me ...you can try it too

simply do this :

put your fingers in your ears ...so much that you barely hear anything . at the same time observe your surroundings ...but try to be calm while doing so and dont judge ...just observe without hearing anything

it helps me a little . I will get some good earplugs for myself
 

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There is something called Grounding that people with anxiety are encouraged to try to deescalate an anxiety attack, it is a similar concept.

Grounding Tool:

Look around you...

-Find 5 things you can see and name them

-Find 4 things you can touch and name them

-Find 3 things you can hear and name them

-Find 2 things you can smell and name them

-Find 1 thing you can taste and name it.
 
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