I am like you, I have extremely sensitive hearing.

My solution to this problem is to carry on my keychain a pair of concert rated hearing protection earbuds. It's not a perfect solution, but you'd be surprised at how helpful it is to have some highs and lows filtered out.

Only downside beyond not being perfect, is people tend to think I put them in to block sound entirely. So I usually end up fielding questions about what they are, with a resulting 'man that's a smart idea'

Ymmv