When everyday sounds feel overwhelming, especially during mood shifts or mania, these strategies can help you find calm and protect your peace.
Whether it’s the sound of birds chirping, a grating, louder-than-ever garbage truck, or even someone chewing, noise sensitivity is very real — particularly if you’re on the bipolar spectrum.
Some people’s senses are more heightened than others during mood episodes, typically mania. This noise sensitivity is especially common among those who are also “highly sensitive people” (HSPs).
Elaine Aron, PhD, a research psychologist, coined the term to describe people with a sensory processing sensitivity (SPS) trait, which is believed to have a genetic component. It’s measured by how someone reacts to physical and emotional stimuli, including noise.
The Link Between High Sensitivity and Bipolar
According to an article in the Journal of Clinical Medicine, about 20 to 30 percent of the population is considered high in SPS, or “highly sensitive.” And being highly sensitive may be more common in those with affective disorders.
RELATED: Anxiety Management Strategies for Highly Sensitive People With Bipolar
One study discovered a connection between dysregulated sensory processing and mental health conditions, including major depressive disorder, anxiety, and bipolar disorder.
If you often experience noise sensitivity, there are several things you can try to alleviate discomfort.
1. Acknowledge Your Sensitivity to Noise
A review article published in January 2024 found that noise exposure can heighten stress and may even be linked to mental health conditions such as depression. Researchers noted that the body’s inflammatory and oxidative stress responses could help explain why some people are especially sensitive to sound.
So, if you find yourself feeling tense or anxious in loud environments, you’re not imagining it. Your body is responding in a real, biological way — and you’re far from alone in that.
2. Have a Plan for When Noise Becomes Too Much
Rather than fearing your sensitivity to sound, try responding with self-compassion. A therapist can help you brainstorm strategies and create a plan for the next time noise starts to feel overwhelming.
If you find yourself in an unbearable situation, give yourself permission to act on that plan — whether it’s leaving a movie theater, crowded mall, or noisy park — and remind yourself there’s no need to feel embarrassed.
And if you’re “stuck” somewhere, like at a loud work party, make sure you have a mini escape plan, too. Even stepping outside or into a quiet hallway or restroom for a few minutes can help you reset and breathe.
3. Know Your Triggers
Once you start recognizing what tends to set you off, you can take steps to lessen its impact — or avoid it altogether. Even small adjustments can make a big difference in how you feel.
- Try noise-canceling headphones, earbuds, or earplugs. These can work wonders when you need to block out unwanted noise or replace it with something soothing, like gentle classical music, sounds of nature, or a calming guided meditation.
- Add some white noise to your surroundings. A white noise machine — or even a simple app on your phone — can help mask sudden or disruptive sounds and create a sense of calm consistency.
- Considering using ‘Sleepbuds.’ Devices like Bose Sleepbuds can also help drown out unwanted noise, offering peaceful soundscapes such as rainforests, ocean waves, or soft ambient tones.
4. Check In With Your Mood
When sounds start to get under your skin, take a moment to notice how you’re feeling emotionally. If you live with bipolar, you may already keep track of your moods — and that awareness can also help you understand your sensitivity to noise.
Sometimes, being more reactive to sound is a sign that your system is already under stress or that your mood may be shifting. Recognizing this can be a cue to pause and practice some self-care — maybe by stepping into a quiet space, taking a short walk, or resting for a bit if you can.
5. Ease Stress by Getting Your Body Moving
Because noise can heighten stress, physical activity can be a powerful way to release that tension and restore balance. According to Mayo Clinic, exercise benefits both your body and your mind. It can:
- Boost your mood. Moving your body increases feel-good chemicals in the brain, like endorphins, which can ease symptoms of mild depression and anxiety.
- Protect your health. Regular exercise supports your heart, digestion, and immune system — all of which can take a hit from chronic stress.
- Improve your sleep. Gentle movement during the day can make it easier to rest at night.
- Help you stay present. Focusing on your breathing, movement, or surroundings can pull your attention away from stress and into the present moment.
6. Consider the Source and Redirect Your Focus
If someone (not something) is making noise that’s getting under your skin — maybe talking too loudly on the phone or slurping their coffee — pause and ask yourself whether it’s intentional. Chances are, it’s not. Remembering that can help you respond with patience instead of frustration.
Still, it’s helpful to have your go-to coping tools ready — like keeping noise-canceling headphones nearby — to lessen the impact on your mood and stress level. When possible, try shifting your focus from the noise to something that absorbs your attention in a positive way, like music or mindful breathing.
7. Calming Your Body Through Deep Breathing or Meditation
When noise becomes overwhelming, focusing on your breath can help calm your body’s stress response. Deep breathing and meditation are simple ways to self-soothe and refocus on relaxation.
In a study published in Neurological Sciences, researchers found that deep breathing helped improve mood and reduce stress levels in young adults — reinforcing what many of us already know from experience: Slowing down your breath really can help you feel more centered.
8. Create Your Own Quiet Zones
Set aside a space in your home where calm and stillness are the priority. It doesn’t have to be big — even a cozy corner with soft blankets, candles, and a favorite book can become your go-to quiet zone.
Also, think about peaceful places you can retreat to outside your home, like a library, a place of worship, or a quiet park. Research shows that spending time in nature can improve mood and overall well-being, especially when used as part of a broader approach to emotional health.
Creating these soothing spaces gives your mind and body a chance to recharge — something everyone needs, especially when the world feels a little too loud.
Editorial Sources and Fact-Checking
UPDATED: Originally posted November 27, 2016