When it comes to sound sensitivity, after years of PCS, I still don't know my limits, my triggers, any therapies nor do I have workarounds. Unlike vision issues sound remains an unknown and unpredictable beast.

Some weeks I can listen to podcasts for hours, then listen to music, as if all is good. I try not to overdo it of course. But it almost feels normal.

But sometimes the limit is 5 minutes. Out of the blue, with no prior symptoms, I start feeling nauseated and if I do not stop, I will regret this for weeks. Even if I stop I will feel pretty bad for several days.

I badly want to continue to be engaged with the world and if I can't read the news and books I want to listen to them.

Is there any method other than dimming the volume (not enough for me) and placing the source of the sound far (also not enough)?

I was told by a doctor to introduce white noise while listening to a podcast. He said start at the beach if that works try electronic white noise at home.
The beach helped a bit, but any electronic noise whether white or other bothers me.

Somehow, for example, the sound of the actual waves on the beach are extremely soothing, always, but digital audio of these does not help and sometimes hurt.

Please let me know of anything you know that could help. Willing to try anything. Can't tell if it is a certain frequency but we are all annoyed by higher pitch I guess.

PS: Clearly if I need to focus on the sound (such as news or podcast) it is worse. It is also worse if the music is complex and with several instruments.