You know, I will agree with
@Michael Leigh on this, having such fears and obsessions can get the best of us at times. Live your life, protect your ears. If you feel that a place can be loud, use ear plugs. If you see a hot rod starting its engine protect your ears. There is no way to prevent these issues 100%. You can wear ear plugs outside, but down the line it can cause you more issues as well.
When I wear ear plugs to concerts and events, it puts stress on my ears and drains it out. Just from the stress I can get spikes. Everything needs to be balanced out here. There is no method/protection that will 100% not give us a spike.
Also, if you do have hyperscusis even normal sounds, will seem loud. I feel your pain and I hope you find a strategy that works for you
My hearing loss is not because of accidental noises. It was because of my stupidity(constant loud noises/places) and meds that did me in. So never look at my case and think that it can apply to your case. It might, but I made mistakes and it was not accidental...