Hello

I've always found myself paranoid about hearing noise from my neighbors. Anytime I hear a loud bang, or the slam of a door, or god forbid a dog, I can feel my blood pressure spike. I'll usually pause whatever I'm doing (TV, music, etc.) to try to figure out the source. I don't know why this bothers me so much, it's never constant noise -usually just a couple times a day- I try to reassure myself that everyone makes noises, that it doesn't impact my life in hardly any way, and that my life will be the same regardless of whether or not I hear my neighbors.

I know I'm extremely sensitive to sound, but I can't live my life with noise canceling headphones on and constantly worried about my neighbors' noises. 

Recently I have moved to an end condo unit where the only shared-wall neighbor doesn't even live in the condo, just owns it and visits once every few years (according to the owners of MY condo). Well, after living here for 3 months I just saw them next door, and now of course I'm getting anxiety about all the what-if's. Biggest one being what if they're here to get their condo ready to rent it out, and the new tenants are loud and have a dog. I understand this is basic anxiety, and the what-ifs never help and there's no point. But all the reassurance in the world doesn't help me, nor does exposure therapy. The louder my neighbors have been in the past and the more I tried to expose myself to it to get used to it, the worse off my anxiety was. 

I'm just looking for some advice here on how to deal with these situations, thanks.