hearing protection is a must...as said in almost every post...

soaking wet is the term...

is it a surprise when the gun goes off...you should squeeze the trigger ever so slightly until it surprisingly goes off in your hands.
you should be concentrating on the scope...
not just say shoot and yank on the trigger on a hope and a prayer that it hits what you were aiming at just nano seconds before you pulled the trigger.... lol

happens in youth where they have to big of a rifle and they just anticipate the shot....because of the kick!!!
shoot just a .22 lr or even shorts...that will help with the popping noise bothering you.
that 30-30 and 7mag kick about the same, dont think it will help the flinching...
take a few boxes of shells, go to the range and pull the trigger til your arm feels like hamburger...(remembering to let it cool and running a scrubber and patch through as needed)....
then shoot 10 more shots...you should be just grinning and bearing the pain....after a week or so..go back, and i bet it wont kick as hard as you remember, this will help..

another thing is...take your time to get in the bubble....aint a race...
takes my nephew, who is 17, 20 minutes longer to get into the bubble than my 11 year old daughter...
so sit, make sure you are firm, relaxed especially.

screw the target, empty the chamber, leave it open, look around down range, just watch the peoples targets around you, look at the bird in the tree, find a particular rock, or a flower..just look around get a feel fer the gun, before you shoot you should be able to hold the scope on a small rock and dry firing it to see if you are flinching, if so a lighter trigger is a good solution.....once you are comfortable with the weight of the rifle, this will help 1000%...
if your scared of getting scope eye, put on those safety glasses you should be wearing anyways..
sorry so long winded