Start taking magnesium dietary supplements daily. DO NOT buy cheap magnesium oxide at Target or a supermarket–your body won’t absorb it and it has bad digestive side effects. Buy magnesium citrate or malate (e.g., online) instead. Your body uses magnesium to process nerve signals and it helps to mitigate the issue.
Of course, avoid loud volume music and sound. Use high quality headphones, speakers, and sound sources. I also find that fuzz/noise rock is the most stressful for the ears–it seems impossible for the brain to fully process it (e.g., punk rock, Wolf Alice, Sleighbells, Sonic Youth, My Bloody Valentine, Jesus & Mary Chain, etc.)