Some days every sound seems sharp: the kettle, a conversation in the next room, traffic, the hum of a fridge. You may feel tense, irritable or worn out by the end. These six practices are for noise-sensitive days. They are optional, and they do not assume what the cause is. A change in how you hear or react to sound can have many explanations.
1. Lower the sound where you can
Close a door, turn off a TV or radio, move to a quieter room, or ask someone to turn something down. These are practical steps. You do not need to explain more than “it is a bit loud for me today.”
2. Use sound protection carefully
Earplugs, earmuffs or headphones can help in very noisy places, and the NHS hyperacusis page (https://www.nhs.uk/conditions/hyperacusis/) says short-term use may help there. It also says not to wear earplugs or muffs all the time, because this could make you more sensitive to noise, and not to avoid noise completely, because that can mean missing out on regular activities and make you more sensitive to noise. Keep enough awareness of what is going on around you, especially near roads, in kitchens or when you are looking after someone. Do not use anything that blocks your hearing while you are driving or crossing a road, and do not use it if you need to hear an alarm. Do not push yourself through sounds that are painful.
3. Feel your feet and your seat
Press your feet into the floor and notice where you are held. Grounding gives your attention somewhere to rest that is not the noise. It is quiet and invisible.
4. Look at the room
Let your eyes rest on ordinary things and name a few quietly. Orienting can bring you into the room. If noise is the main thing you notice, choose something to look at that is calm: a plant, a wall, the view outside.
5. Let your breath be ordinary
You do not need to do anything with your breath. If you like, let one exhale out slowly, uncounted. Skip it if you are anxious, and stop if you feel dizzy. Ordinary breathing is the alternative.
6. Rest your ears
Go somewhere quiet if you can, and give yourself time. Sit, lie down, or look out of a window. A short rest after a loud stretch is something you can plan for. Close your eyes only when you are seated or lying down and supported, and not while you are standing, moving or supervising anyone. Quiet breaks are fine, and they are not a plan for complete silence.
Taking it easy on yourself
You are not being difficult. Sounds that bother you are a real part of your day, and you can plan around them. Where other people are involved, a clear request is kinder than a silent struggle: “I am finding the noise hard today. Could we move somewhere quieter?”
At work and at home
If noise gets in the way of work, you could ask for a quieter desk, a place to take calls, or flexible breaks. At home, you might agree on quiet times, soft furnishings or a room where you can retreat. Small changes can be enough.
What about loud places
If you know you will be somewhere loud, such as a wedding, a restaurant or a festival, you could plan ahead:
- arrive early, before it fills
- sit away from speakers
- step outside for breaks
- agree on a time to leave
You can leave whenever you need to.
When to talk to a doctor
Everyday noises that feel too loud or painful are a reason to see a doctor. The NHS hyperacusis page says a doctor may refer you to a hearing specialist, and that treatment can help. It says that if you find any sounds in sound therapy uncomfortably loud or painful, you should stop and contact your doctor.
For changes in your hearing, the NHS hearing loss page (https://www.nhs.uk/conditions/hearing-loss/) says to ask for an urgent doctor’s appointment or get urgent medical advice if you have sudden hearing loss in 1 or both ears, if your hearing has been getting worse over the last few days or weeks, or if you have hearing loss along with other symptoms, such as earache or discharge coming out of the ear. It says it might not be anything serious, but it may need to be treated quickly. It says to see a doctor if you think your hearing is getting gradually worse. Do not put anything in your ears, including cotton buds. Do not stop a prescribed medicine without medical advice.
When noise leaves you exhausted or distressed
If noise leaves you exhausted, anxious or irritable on most days, or affects your work, sleep or relationships, talk to a doctor or therapist. You can ask at any point. If you have thoughts of harming yourself, contact a crisis line or your local emergency number.
After a loud day
Give yourself a quieter evening: soft lighting, a warm drink, and ordinary sound levels. A somatic evening routine can help you wind down. You can note which things helped and use them again.
Related: a daily somatic routine.
