I use my earbuds to calm down sometimes but then after one song I stop the music and then I have silence. I have started to just use earplugs but the cheap one

I use my earbuds to calm down sometimes but then after one song I stop the music and then I have silence. I have started to just use earplugs but the cheap ones I have have less isolation than my earbuds so I generally use those. Turning off the phone is a great way to not only accomplish the above but also to reduce distractions . Or just invest in good earplugs . Headphones that do noise cancellation for some reason irritate me more than natural isolation (I guess that might be the fact that there is sound there I just can’t hear it?). Or if you are lucky find a quiet room and use that.