I have been to several movies at the cinema and the only movie that was really messed up was Dunkirk. However, I read online that several reviewers had also mentioned this, that the loudness was way too loud, so it was indeed not on the level of a normal action movie.
I would also suggest avoiding IMAX as it uses louder speakers that is placed all over the theater to create a better surround. I live in Europe and they are a bit stricter on the loudness of the movie (usually around 80-85 db max) but I always use foam earplugs with high reduction just because. I haven't noticed any spikes after the movies, not even after Dunkirk that I lasted one hour before getting a minor panic attack, however, my anxiety was through the roof and I felt really bad for a few days.