How do you cope with overstimulation?

Hi! I find that I get overstimulated incredibly easy. I do things like take headphones that I'll always have on me to wear if stuff gets too loud and I used to have glasses that would automatically tint in bright lights (I need a new prescription lmao) but I still find myself getting horrifically overstimulated by very.. well, basic things. Crowds are the worst for me, especially when it's loud.

How do you cope? I can't physically remove myself from every situation I get overstimulated in otherwise I simply wouldn't ever leave the house. I have good days and bad days (and bad bad days are usually accompanied by a migraine which makes overstimulation even more painful) but I'd really like to find new ways to stop myself from getting overstimulated and overwhelmed.

I'll be honest. I've tried drugs and alcohol to curb this issue. It.. kinda works, but I get stressed when I don't feel in control of my own body. The only thing that seems to help is medicinal cannabis and diazepam (both prescribed by my doctor's and I take them carefully). I don't want to rely on drugs to help me go into town or the supermarket because the loud sounds and bright lights and heavy crowds set me off. Alcohol doesn't really do much for me anymore weirdly enough other than just make me feel kinda unwell and want to have an early night. I'm 100% not a party animal. I vape a bit but I'd like to kick the habit since it's expensive and most likely just making me more antsy. My anxiety levels regarding overstimulation have been an issue before I got into nicotine though.

It's ironic because I like going out and doing stuff. I get stir crazy very quickly (especially since COVID lockdowns). I love going into town because I love window shopping and having special treats I can only get there. I love it when my friends invite me out to the pub or bars or concerts. I have this deep desire to get out there and have fun but my body and brain cruelly remind me that the lifestyle isn't compatible at the moment.