workarounds for sound sensitivity?
 

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.

Instead of workarounds, you probably need auditory therapy. Lots of options...here's a few:
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The Tomatis story is a very interesting read. A chapter on Tomatis from the Norman Doidge book 'The Brain's Way of Healing' explains how closely good brain function is tied to hearing.

Google these auditory therapies:
Integrated Listening System – iLs
Interactive Metronome
JIAS – Johansen Individualized Auditory Stimulation
Tomatis Method

Thanks, I am happy to hear that sound therapy exist, however from the links you sent they seem to be mostly focused on improving cognition and hearing (as opposed to tolerating sounds).

Since in my state I am bad at reading and listening if you have further details on which method could help noise sensitivity please let me know.

To clarify, my sound sensitivity means that not only it bothers in the moment, it creates nausea that can last for days and increases sound sensitivity even further.

Link below suggest pink noise therapy.

Hyperacusis – Noise Sensitivity | Powell River Brain Injury Society