Your house is loud. Build a quiet room inside your head and keep the key.

Calm that your house will not give you can still be built somewhere else, and that version goes with you. A stretch of music, a breathing pattern, a walk around the block, a page you write in. None of it changes the volume outside. It gives you somewhere to be while the noise carries on without your participation.

Pick one reliable way in and use it daily, not only in emergencies, so it works when you need it most. If the situation at home is more than noise, tell someone outside it.