Why don't you just use the ear plugs ? Or, get some earbuds and an MP3 player and play some simple, soothing music. Many with PCS caused hyperacusis get noise canceling headphones or ear buds, Bose or similar.

If you feel self-conscious wearing ear plugs, don't. You need them. If you can get Mack's brand ear plugs, they are flesh colored so they are not so obvious.

As I said, I always have them available. I use them at the gym, in the lap pool, at church, in restaurants, at the mall, and anywhere I sense the noise. My wife can tell when sound is affecting me and will offer a set that she carries in her purse for me. I even use them for sounds my wife makes. Her breathing in bed, her chewing a crunchy salad, etc.

It has been a problem for me since 1998.

There are some threads way back that discuss different electronic ear plugs, Musicians ear plugs are common. Hearing aid clinics can make custom ear plugs for $150 to $200.

It is your life currently. Try to accept it. Find an accommodation and move forward.