Same there - no earplugs. I do however spend extra bucks to be able to have a seat in front of the engines.
First time after 2.5 years I sat on my first plane (first row on a Ryanair), custom silicone earplugs in my left pocket, foam 35 dB earplugs in the right, sweaty hands because of course you can't just open the door and get out if it's too loud: you're in for the entire ride
But then the engines started and I was like "is this it?"
Takeoff (when the engines have to do a lot of work) is a bit louder, but again, nothing that triggered a(nother) panic attack. I don't think it was too loud.
For me - this may be different for everyone - I know I've been exposed to "too loud" noise that may potentially make my tinnitus worse permanently if my tinnitus is gone for a couple of hours / days... that's never a good sign.