Excuse yourself from whatever situation is overstimming you and take a beather my friend.
Look in to noise cancelling headphones or noise reducing ear plugs (brand name “loops”) as noise is a very common stim for ASD. My wife got a pair of bose noise cancelling headphones for christmas and its the best thing shes ever bought for her being able to just block out the world, relax and step away from the metaphorical edge.
Dont force yourself to stay in the situation without any sort of tools to help.
Anyone in Australia, as an electrician, the best option is Clipsal Wiser switches, dimmers, relays etc.
Zigbee that defaults to standard push button operation when the network drops out.
If using HA you DO NOT need to purchase the hub that they say is required to use the switches.