Tips for coping with busy places when ND?

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I've always struggled with busy places but my tolerance since the pandemic has gone right down. I went to meet a friend in town on Saturday and could only last 40 minutes before sensory overload. I had to leave it's impacting on my social life and our family. I do actually enjoy the physical act of shopping going for coffee and a meal but all the people stresses me out. It's the different smells , all the voices buzzing, visual stimulation. It's like my brain gets overwhelmed.

What are some strategies for building some tolerance back up ? I never will be completely comfortable with it. Before when I went home after a full day. I'd just lay in bedroom for an hour in the dark and the overstimulated feeling went away.

Loop earphones are a huge one for me, I like to wear noise cancelling most of the time but when I need to be less conspicuous loop are perfect as they're in ear and filter a lot of noise and make everything quieter.
But tbh more than anything I just try and avoid those situations, could you with friends/family get a coffee and walk in the park or do coffee at home type thing.

Little and often? Go to supermarkets, DIY stores etc in person rather than shopping online. Try and meet someone in town on a weekday. It's harder now everything has got so expensive. Head for a favourite cafe that's small and quiet, eat early so the noise builds up around you rather than assaulting you as you walk in.

OTOH being there because it's something you really want to do, rather than because you feel you ought to, helps too. My son can't bear most crowds but is absolutely fine in one if he's there to watch his favourite sport. Not because he's putting it on the rest of the time, but because he is much more regulated and his "stress bucket" empties more easily when he is excited about the event.