I usually prepare lists and itineraries in my head before I go out to places where I know there will be lots of crowds (aka situations I find stressful). It helps me to feel more at ease when I'm in an uncomfortable place.
One of the things I find helpful for managing autism is being open with the people around me about my needs. I know not everyone is in the situation to be able to share that they are autistic, but I find it really helpful to be able to explain my needs to my friends and family. For example, if a place is getting too loud/bright/stressful, I could tell the person I’m with that this place is giving me sensory issues and ask if we could leave, to which they would be more understanding of why I want to leave.
I also like wearing noise cancelling headphones when I'm out which can help with crowds/loud noises. I have the Sony WH1000XM4 headphones which are really good as they have an ambient sound setting that allows outside noise going through the headphones at a less loud level so you can still talk to someone with them on.
Another thing that helps is being kind to yourself. Understanding why you feel a certain way or why you might not want to do something can really help with accepting your neurodivergence and improves your mental health. It's completely okay to let yourself have a rest day/time to recharge your energy or to say no to outings you know will cause sensory issues.
I hope this helps and I'm glad you found my reply reassuring! ☺️
