HSP: do you easily suffer from loud noises? These tips can help with this

HSP: do you easily suffer from loud noises? These tips can help with this
Are you easily bothered by loud noises? Does this make you irritated, overstimulated, or tired? These three tips can help you with this.

1. Make sure your own supply of energy is filled

Why can you tolerate something well one day and drive you crazy the next? When you are comfortable in your own skin, well ‘in your own energy, and feel good, you can have more and you are less likely to be overstimulated. You can then process sounds and other stimuli better and experience less discomfort. It is therefore very important that you take good care of yourself!

Tip: Regularly seek peace and quiet so that you can discharge and recharge. Preferably before you start to get bothered by the sounds or are overstimulated. If you are already overstimulated.

2. Change what you can change, accept what you can’t change

HSP: do you easily suffer from loud noises? These tips can help with this

This is the famous saying:

“Give me the courage to change what I can change. Give me the wisdom to accept what I cannot change. Give me the insight to see the difference between the two” – Francis of Assisi

Usually, the problem is not in the stimuli themselves. It’s in the thoughts and emotions we have about it. There are several layers that play:

  • The first layer: is the sound itself;
  • The second layer: your thoughts and emotions about that sound (your reaction);
  • The third layer: is your thoughts and emotions about your reaction.

Sometimes there are small practical things with which you can (temporarily) improve the situation. Such as using earplugs, closing windows, taking a walk to get out of the house, etc. That is the first thing to consider for yourself: what is practically possible now to support yourself? And when you’ve done everything you could reasonably do about the situation, the next step comes: accepting what you can’t change.

How do you do that, accept?

A good place to start is to observe your thoughts and feelings as an independent, loving observer. Imagine your thoughts and feelings rising and disappearing like little clouds floating in the sky. Sometimes they are small, light clouds that come and go, sometimes a thundercloud that lingers a little longer.

Bring your attention to your breathing and then observe which clouds are passing by: and what is happening in your thoughts and feelings. Observe without judgment and with as much gentleness as possible towards yourself and what is happening. Are you shooting it? Then keep bringing yourself back to your breathing and to observe. It is quite normal to have to recall yourself many times (per minute!). And yet it helps!

A variety of mindfulness and meditation techniques can help you create more distance from your thoughts and feelings and identify less with those thoughts and feelings. And by taking a step back, it becomes easier to accept the situations as they arise.

3. Explore why this triggers you

HSP: do you easily suffer from loud noises? These tips can help with this

Why is something a big deal to one person and another reacts to the same situation with a shrug? Part of it lies in how sensitive you are. But that is not everything. Two people who are similarly sensitive can react very differently to the same situation.

There may be a specific reason why you are bothered by certain sounds, stimuli, or situations. Why do you find it difficult to let go or accept this situation?

You can find that reason by asking yourself a number of questions. Try to feel the answers to these questions as much as possible instead of imagining them. Take the time to feel what is happening inside you and trust the first thing that comes to mind:

  • What does this situation remind you of?
  • How did you react to such a situation as a child?
  • How old do you feel when this happens?

Maybe it’s not about the situation here and now.

HSP: do you easily suffer from loud noises? These tips can help with this

But is it something deeper that has touched you that makes it difficult for you to accept this situation? For example, suppose you were bullied as a child by a group of other children who were yelling at you. If you now, as an adult, hear a group of children screaming, that experience of the past is activated. You feel 8 years old again. You feel powerless. You want it to stop. You want them to be quiet! You actually hear the children of the past, not the children of today.

When you know this, you can work with your inner child: reassuring, comforting, and giving him/her what he/she needs. Then you can show him/her that you are now an adult and that screaming children can’t hurt you anymore. That you now take care of him/her and that he/she is no longer alone. Follow your feelings and feel what your inner child needs. Know that everything he/she needs is in you as an adult. You can give that to him/her.


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