You can ask for help

You can say “too loud”, “I need a break”, or “please don’t touch me”. You can show a card instead of saying it. That is a full sentence.

A good grown-up will believe you the first time. You should not have to cry or shout to be heard. If they do not listen, it is fair to try another person, or to leave if you can.

After a hard moment, your body may need quiet, water, a familiar thing, or sleep. That is not a punishment. That is how bodies come back.