Sensitive hearing or noise sensitivity occurs when a person has a heightened level of sensitivity to certain (or all) sounds. For people who suffer from this kind of sensitivity, noises can be overwhelming and uncomfortable. This can impact a person’s ability to socialize, focus, and work on simple tasks. For this reason, I decided to create an in-depth guide on combating noise sensitivity, the way I have to!
It’s important to note that I am not a medical doctor and am simply sharing my own experiences and strategies that have worked for me. If noise sensitivity is severely getting in the way of your life it’s a good idea to seek help from a professional.
Table of Contents
About Noise Sensitivity
Many factors can play a part in noise sensitivity, ranging from brain injuries to autism spectrum disorder. It has also been reported in individuals with ADHD, in a 2015 study which showed that those with ADHD who were exposed to elevated background noises were more likely to be distracted compared to the control group.
Sensitive hearing can affect people in different ways, some might feel pain whereas others may be affected emotionally (or both). Either way, finding a way to cope is crucial for your mental and physical health.
Just know that you are not alone in this, many people all over the world struggle with the same issue and live happy fulfilling lives. Continue reading for my strategies!
My Personal Experience
I always thought that I was just a little bit sensitive to sound and that it wasn’t a big deal whilst I was growing up. There wasn’t as much awareness of these issues when I was a kid, so I tried not to worry about it too much.
A little later on in life, I started questioning why certain sounds had such an effect on me. It was pointed out to me by my friends that I tend to stop speaking when there is too much noise or become more irritable.
Eventually, I decided to take this issue more seriously and help myself, instead of continuing to deny it. I felt that others had it worse than me, and it was offensive to even imply that I was sensitive to sounds.
Although I still struggle with this issue, I have found ways to stop it from affecting me as much as it would before. Social situations are easier, my mood at work has improved and I finally feel like I can take a breather.
I want to help you feel the same way, so keep reading if you want to know more!
How Can Sensitive Hearing Affect Someone?
There are many areas of a person’s life that sensitive hearing can impact.
When the sounds around us are overwhelming, it can affect how we socialize. Some may feel socially isolated due to this and might find it hard to be present with others.
It can also make work and school environments particularly difficult. The more overwhelmed you are, the more difficult it is to focus on your work.
If you want to know how you can give yourself a better quality of life, these tips are a great starting point, so read on to learn more.
Strategies for Managing Sensitive Hearing
1. Creating A Quiet Environment at Home
I truly believe that starting from your home environment is the way to go, especially because it’s the place where you are at your most comfortable.
If your home environment isn’t calming and comfortable, you’re already leaving your house on the wrong foot.
The outside is full of noises, from the beeping of traffic lights to the revving engines of the cars. All of these things are quite unpredictable, which is why we need to be in a good state of mind.
Choose a room in your living area and add things that are comforting to you. Placing wax candles in your room, and closing the windows and the door to create a quiet atmosphere are all great ideas.
2. Using Ear Protection for Sensitive Hearing
Those who have hyper sensitive hearing could really benefit from using some form of hearing protection.
The great thing about ear protection is that it comes in many different forms, and you can figure out which suits you both.
Noise-cancelling headphones are great options, but they might also be uncomfortable in social situations. On the other hand, noise-cancelling earbuds can be a more subtle option, but they might not be suitable for social situations.
Some earplugs are specifically designed to be used in different situations. I use loop engage because they allow me to minimise the background noise and remain present during conversations.
Everyone is different, so it’s all about individual preference. I use both my ear plugs and my headphones for different situations, and usually always carry both with me.
You’d be surprised as to how wearing some ear protection can totally change the way you experience your day to day life!
3. Take Breaks during Social Situations
I can’t take full credibility for this tip…I actually got it from my therapist.
At the height of my difficulties with noise sensitivity, I found social situations especially difficult. I would get overwhelmed and shut down during conversations.
Often, I would end up zoning out and as a result be pretty unaware of what would be happening around me. I felt very out of place and it was obvious to everyone around me that I wasn’t enjoying myself.
When I brought this up in therapy, I was advised to take ‘social breaks’ throughout events. These could be short 5 minute breaks, just to take a breather and ground yourself again. I usually take a bathroom break or go outside for a few minutes, and it really makes a difference.
There’s no shame in taking that time for yourself, and you have nothing to lose if it can help you!
4. Keep a Mood Chart
Being in tune with your emotions can be imperative to channeling them properly.
Our mood plays a big part in how we experience the world. If you’re not in a great mood, chances are the things that usually bother you will bother you ten times more!
Being aware of your moods can be tricky, so simply rating your mood from a 1-10 can clue you into your mental state. If you’re not having a particularly great day, it would be a good idea to plan something in a quieter environment.
By being aware of your emotions, you can specifically adapt to your needs and save yourself the trouble of feeling overwhelmed!
Of course, there will definitely be moments where you have plans and can’t move them. In that case, it might be a good idea to ensure you have a support system who is aware of your sensitive hearing. Having a person you trust with you can minimise anxiety and help you deal with the noise sensitivity far better.
5. Get Professional Help for Sensitive Hearing
Sometimes we all need a little extra help, and it’s okay to seek it out!
Sometimes there is a stigma when it comes to asking for help, but it holds people back from getting the help that they need.
Doctors, Psychiatrists, and Therapists all have methods that can help you cope with noise sensitivity. Some health professionals will even prescribe SSRI’s (a type of anti-depressant) as they have helped some patients with their noise sensitivity.
Whatever you decide to do, that is a decision that you and your health provider can take together. You never need to do anything you are uncomfortable with!
Whatever you decide to do, just know that sensitive hearing is an issue that is faced by many people all over the world, and many have found solutions!
Conclusion
Navigating life with sensitive hearing requires an individual to dry many different things. It is through that trial and error that I have found strategies that have worked for me. I can only hope that they can help you as much as they’ve helped me! Remember, you are not alone—support and resources are available to help you on your journey to better health.
Anything to add? Just let me know in the comments below!
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