I am an extrovert who has been forced to become a hermit due to SPD. I have made a safe bubble for myself in my home. I only rarely risk sensory problems in my home. So I let my body heal at home as needed.

On the weekends I try to go out. My husband understands that some days I just can't go out no matter how much I want to. If he sees a disaster waiting to happen he points it out before we leave the house. My husband drives me to the events I want to attend. I pick mostly environmentally safe events like board game socials. About once a year I try something big like an Amusement Park.

I have been forced to leave what should have been a safe event within seconds of showing up. It just happened again this past weekend. It was upsetting, but whatever and I found some other way to enjoy my day.

Basically, you need a place and a way to get yourself fully calmed down. Then you can better deal with some Sensory baragements. Set time limits to about how long you think you can handle being slightly overwhelmed. Allow yourself the freedom to leave the building without getting mad at yourself when overwhelmed.