It's no secret that our upbringing and experiences can lead to anxiety. While genetics play a role in the development of anxiety; stressful experiences may reinforce fear and other negative emotions creating anxiety to emerge.
Hypersensitivity, or "oversensitivity” is extreme sensitivity to a specific experience, such as sound. Auditory hypersensitivity, or hypersensitivity to sound, may include sensitivity to specific triggering noises, or loud noises in general. Individuals with auditory hypersensitivity experience distress upon hearing the triggering sound. Some people with anxiety may experience this type of sensitivity.
Understanding the Variations of Noise Anxiety
Hypersensitivity to noise is somewhat of a broad term as sensitivity may cause varying responses. Depending on the way a person experiences anxiety, the triggering noise may cause minor irritation or something much more impairing.
Generally, the following represent auditory hypersensitivity. Remember, your experience may be different than others:
- Specific Noise Triggers Some people develop a sensitivity to particular sounds. Often these sounds are related to a past trauma or a recurring cause of anxiety. This type of sensitivity is the product of conditioning. Conditioning has occurred when a response is elicited to a specific trigger. With concern to auditory hypersensitivity, this may be the experiencing of a negative feeling as a result of a specific sound. where your mind immediately associates a sound with some negative feeling or experience. This symptom is very common in those with PTSD but may affect people with all types of anxiety.
- Quick Startle Reflex Anxiety causes your body to constantly be on high alert. The greater stress and anxiety you experience, the more likely you will have a higher natural baseline of stress. If anxiety levels reach a certain height, a person may be more prone to startling, often described as being “jumpy.” This is due to the body being on high alert for danger.
- Irritation Anxiety may cause irritation. Irritation can cause people to experience a rush of negative emotions when they hear loud or triggering noises, or sounds that disrupt the thought process. Disruptions of silence may be particularly likely to trigger irritability.
- Stress Related Tension Finally, when a person is feeling anxious, it can cause physical symptoms such as tension headaches or nausea. A person experiencing these symptoms may be especially prone to auditory hypersensitivity. Certain sounds may exacerbate these physical symptoms or increase the general feeling of unease associated with anxiety attacks. In some cases, a person may perceive noises to be louder than they actually are.
All of these fall under auditory hypersensitivity as they are all way that you and your body react to sound.
It's also important to remember that you can experience this type of sensitivity even when you don't feel anxiety or have anxious thoughts. Anxiety is largely a physical experience, and you may find you are tense even when your thoughts are relaxed and calm, leading to the presence of hypersensitivity.
Controlling Your Reactions to Noise
Dealing with hypersensitivity can be difficult but help is available. Cognitive behavioral therapy has proven to be very helpful for individuals experiencing many varying symptoms of anxiety. Exposure techniques, in particular, may also be useful in reducing hypersensitivity.
What is Exposure Therapy?
Exposure therapy is the process of gradually being exposed to your anxiety trigger in a safe and controlled setting. Over time your anxious reaction should decline and eventually be eliminated. It is recommended that a person start with the least distressing form of their anxiety trigger and work their way up to experiencing the actual trigger.
For example, if you have a fear of spiders, you might start by thinking about spiders. Once that no longer causes significant anxiety you may move on to looking at photos of spiders. Next you may move to videos of spiders, then spiders across the room, then a spider right next to you, and finally a spider on you. You only move on to the next step when you no longer experience anxiety at the level you’re on.
If you would like to attempt to implement exposure therapy at home for noise, you can follow the steps below:
- Figure out what sounds you're most sensitive to - especially the ones that you want to be less sensitive to over time.
- Make a recording of the noise.
- Sit in a place that you're comfortable and initially just thinking of the noise. Practice relaxation techniques if you notice your anxiety level rising.
- Once you are able to tolerate imagining the sound, follow the same procedure while listen to the recording of the noise. At first, you will likely experience intense anxiety. For this reason, it is important to be prepared to implement relaxation techniques. it's going to bother you a great deal.
- While you're listening, do something that relaxes you such as meditation or deep breathing. There are plenty of techniques you may use to calm your body so that your anxiety symptoms feel easier to tolerate.
- Over time increase the length of time you expose yourself to the sound and eventually you'll find the sound causes a lower level of distress than previously.
- To truly master exposure therapy you may wish to repeat these exercises in progressively less calming environments to fully extinguish the negative response to the trigger.
These exercises help you to build tolerance for the sound and decrease your hypersensitivity.
Once you have reduced your hypersensitivity, you should continue to learn to cope with and manage your symptoms of anxiety in order to prevent recurrence of negative symptoms and future development of hypersensitivity.