Maybe you suffer from misophonia and have a strong reaction to specific sounds, like chewing or yawning. This can cause a strong emotional response like irritation, rage or panic.

Or perhaps you find many noises painfully loud, the hallmark of hyperacusis. Then you might feel completely overwhelmed by the sound of lawnmowers or ambulances. 

Can’t define your relationship with noise sensitivity? Let’s call it “complicated” then! It could be an idea to make a list of auditory issues that disturb your daily life. Simply something to hold on to so you get to know yourself a little better.

Once you’ve gotten all the information you need about your condition and how to cope with it, it’s time to surround yourself with good support.

Having professionals such as psychologists at hand is one thing, but being able to rely on friends and family is just as important. And you can reach out to online groups. Again, you’re not alone in this.

If you’re sensitive to loud noises, it doesn’t have to be all or nothing. To the contrary: building up noise exposure slowly is more effective in the long run.

You can start with small steps at home: putting the television or music on softly in the background. Or you can search for sounds online that simulate real-life sounds: even those annoying restaurant noises!

Keep a journal to note down your reactions and keep track of your progress.

Breathing exercises can help lower our stress levels and make us feel more zen. They help you learn to breathe in and out slowly and calmly, slowing down your heart rate and quieting restless thoughts.

There are lots of other strategies to help counteract noise overwhelm. One is to focus your attention on something else, like playing with a ring or bracelet. Another is pleasant tastes or smells: sucking on a peppermint, or smelling a handkerchief with a pleasant smell.

One thing is clear: the more you protect your hearing, the more sounds can keep causing anxiety.

Fear of loud or triggering sounds causes people to isolate and can actually increase the likelihood of being triggered by them. 

The good news is that you can help reduce noise without shutting out the world. Loop earplugs don’t block noise, instead filtering a bit to decrease the intensity without putting you in a sound-proof bubble.