I also feel like I hear all the weird ambient noises loudly. Although I am anxious and want to be alone, I feel like I can’t be alone for too long. That’s when I reach out to family or someone. You may not see them in person, but even communication through text or chat apps helps! Even with strangers. It definitely helps fill the void of loneliness — especially when I’m too anxious to hang out.

I also experience this kind of paranoia, especially if I decide to stay up later than normal when I’m alone. I’m sure there are more creative ways, but I fill the space with TV, podcasts, or calls to family (if I’m feeling especially motivated).

I totally get it, I've had times like this although not all the time. I would say if It would be something you aren't allergic to or dislike, consider getting a pet? The best way in my opinion to deal with this type of paranoia is surrounding yourself with comforting things and having a pet around may let you feel a bit safer, as well as giving you something to hold when feeling paranoid

Tried Tapping?