I have found that when I go out I can find myself overwhelmed by noise and crowds. It used to mean that days out and shopping trips would often be cut short due to severe anxiety. I would retreat back to the comfort and safety of my home.
When I go out now, I have my phone and at least one pair of headphones about my person. If the “terrors” start to get a hold I plug in and tune out of the world. My family all know about this and it is not unusual for them to have a backup pair of headphones too.
It’s no the most social way of dealing with life, but it works. Until things start improving, these two items will remain a constant companion.