I get very hypervgilant too at many noises. It's a part of PTSD for me. I try to remember that almost all the noises I've jumped at were fine, non threatening. Even in the night when I fear outside noises they turn out fine. So statistically , most noises we hear are going to be ok. I let my phone go to the machine too. I get anxious answering people on the spot on phone calls.

Do you see a therapist? It would be really beneficial for you to seek something called ERP therapy (exposure and response prevention). The things that scare you, you would be slowly exposed to at a level that you would be comfortable enough with. Working with a therapist is a must with this. It’s not easy work but it really works wonders and helps you to not be so scared anymore. Also practicing mindfulness. So one mindfulness trick is called “54321” 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, 1 thing you can taste. This puts you in the moment and out of the fear. There are also several different mindfulness tricks. Google them because there are a lot so you can find ones you like best.

Full strength CBD oil is great. I didn’t flinch during a dental procedure last time after taking it.

I was diagnosed with three of the seven types of ADHD. The only way I’ve ever found to ease my crazy Anxiety is to do impulsive things.
Like taking my clothes off and going for a walk.

Benzoids