Learning to recognize what my triggers are was very important to realize it is ok, not my fault, etc. I grew up feeling like a horrible person so this is wonderful that a young girl is getting help for this so soon! YAY!
From there really the only thing is I plan for my triggers. I carry ear plugs with me. I learned to make other sounds myself to kind of "distract" me when I cannot wear the ear plugs or get away from the sound.
Some of my coping mechanisms are humming, chewing gum myself and even smacking my gum a little if I am around chewing sounds I cannot get away from, tapping near my ear to have another little noise to focus on that nobody else can hear. These all took practice to implement. And I didn't have any help in this. I just figured out how to cope over time because when I was growing up nobody knew about misophonia really. I'm 38 so I was dealing with this stuff before internet was a thing, even after we didn't have our own at home to look up info. There was nobody to help. It was seen as just me being a silly kid and I needed to stop.
If I think of anything else to add I will. I have gotten to a point I likely do things to cope without even thinking anymore because I have had to.
Generally many times just making my own little sounds with my mouth like sshhhh sounds etc can help me get the sound "out of my head" so to speak". Because it truly can linger even after the person stops making the noise. Especially with ear plugs in then my own noises are louder to me and that really helps me to focus on those and the effects of the trigger fade faster. Obviously we cannot wear regular ear plugs all the time however I am looking into these I found online to try out that were designed with misophonia in mind. A google search should bring up several options in that regard. I am so thankful it is getting to be more well known!