depending on what triggers your pain here are  some adaptions and modification   You  can make 

sounds 

 Keep your protection with you at all times 

 Get a db  neither for your iPad or phone  and figure out what level of noise causes you pain 

 Avoid going to public places or places where you have little control over the noise 

 Soundproof room in your house if necessary  and your office 

 Tried to talk to your family and friends and get them to understand so that they can do the louder things for you  and try to be quiet for you 

lights

 Keep sunglasses with you at all times 

 Avoid places with fluorescent lighting  or bright lights

 By dim lighting for your house  and office   If you work in a cubicle try asking your boss  If you   Can you put a thin sheet of paper over the light 

  Try to do activities early in the morning or in the evening and not go in the middle of the day 

Smells 

stay Tay away from the  make up bar 

 Trying to get people in your house or people that are around you on a daily basis to understand and not wear sensible shoes or perfume  do household chores that do not involve smells that cause you pain and trying to get other members of the family to do the chores that you involve smells that cause you pain  

 Get a snorkel and mask or unload Divers   Clip or surgical mask when you'll be going into places that have smells 

 Try do you avoid places with painful smells