Auditory Over/Under Stimulation: Striking a Balance in a Noisy World

Picture this: You’re in a bustling coffee shop trying to work, but every sound seems amplified, from the clinking of cups to the murmur of conversations. Try as you might, you can’t concentrate on your work, with every little thing feeling like a hammer to the brain.

Or the opposite, perhaps you’re at home, feeling sluggish and off-kilter, craving some kind of background noise to break the overwhelming silence. 

Sound sensitivity varies widely among individuals, with some finding certain noises intensely disruptive (auditory overstimulation) while others need extra sounds and noise for comfort and focus(auditory understimulation).

Sensory overstimulation of any kind, a common challenge for about 15-20% of the population, including a significant number of those who are neurodivergent, can lead to overwhelming feelings, anxiety, and difficulty navigating everyday environments. Conversely, sensory understimulation, less discussed but equally impactful, can result in restlessness, concentration challenges, and an unmet need for sensory engagement. 

This article, offers practical advice for those who struggle with their auditory stimulation. We have shared our top 10 techniques to manage sound overstimulation and 10 ways to enrich an auditory experience that is understimulated. These are compiled from a mixture of our own real-world experience, as well as research based studies. We hope that you will find something within the lists to help tailor them to your unique sound sensitivity profile.

Related: What is Visual Over/Under Stimulation?

When the World Gets Too Loud: Techniques for Easing Auditory Overstimulation

Sometimes, the world just doesn’t know when to turn the volume down. From the relentless honking of city traffic to the incessant buzz of a crowded room, auditory overstimulation can feel like being stuck in a never-ending noise barrage. In these situations, let’s consider these 10 techniques to turn down the dial on noise overload. Whether it’s fine-tuning your environment or discovering the calming power of soundscapes, we’ve got you covered. 

Noise-Canceling Headphones

These headphones are a game-changer for anyone sensitive to sound. By actively blocking out environmental noise, they create a personal bubble of tranquility. Whether you’re navigating a noisy commute or working in an open office, noise-canceling headphones can significantly reduce auditory stress and help you focus.

Quiet Environments

Actively seeking out or creating quieter spaces can provide immense relief if you find you experience auditory overstimulation. This could mean choosing a calm corner in a cafe, using a quiet room at work, or setting up a peaceful area in your home. It’s all about finding or making spaces where your ears can take a break from the constant bombardment of noise. In our house we have set up Max’s bedroom to be as quiet as possible, with noise absorbing curtains and decorations, so he can go there when he needs to regulate.

Soft Music

Sometimes, the right kind of noise can be soothing. Soft, calming music, like classical, ambient, or acoustic tunes, can provide a gentle auditory backdrop that soothes rather than overstimulates. It can act as a buffer against more jarring external sounds, creating a relaxing atmosphere.

Soundproofing

Implementing soundproofing measures in your living or workspaces can make a world of difference, greatly benefiting those that are overstimulated by sound. This could range from simple solutions like heavy curtains and door seals to more complex ones like acoustic panels. Soundproofing helps in dampening external noise intrusion, making your environment more sound-controlled. If you are on a budget, we’ve even heard of people using old egg boxes on the walls as cheap soundproofing!

Scheduled Quiet Times

Designating specific periods for silence in your daily routine can be a powerful tool. It’s like a daily noise detox, giving your ears and mind time to rest and recover. This could be during early mornings, late evenings, or any time that suits your schedule. This can be particularly beneficial when combined with other sensory regulating activities, such as deep pressure for those with overactive proprioceptive systems, allowing a kind of sensory reset.

White Noise Machines

Just as calming music can help, using a white noise machine or app can help mask disruptive noises that can cause auditory overstimulation with a steady, unobtrusive sound. The consistent sound of white noise can be very effective in making sudden noises less jarring and providing a more controlled auditory environment.

Earplugs

Earplugs are a simple yet effective tool for situations where you can’t control the noise level. They’re especially useful in environments like concerts, airports, or busy urban areas. By physically blocking out sound, earplugs can significantly reduce the intensity of auditory input. Be aware though that in our experience, these come with the caveat that some can feel overstimulating for the tactile sense

Relaxation Techniques

Practices like deep breathing, meditation, or yoga can help in managing the feelings of anxiety and stress caused by auditory overstimulation. These techniques encourage relaxation and can shift your focus away from the noise, helping you find a sense of calm even in a noisy setting.

Limited Exposure

Easier said than done, reducing the time spent in loud environments can help in managing sound sensitivity. This might mean choosing quieter venues, limiting the duration of your stay in noisy places, or planning your day to avoid peak noisy times. Many retail environments now offer ‘quiet times’ during their opening hours,  perfect for those who find noise overwhelming but need to visit the store,

Calming Sounds

Listening to nature sounds, like birds chirping, water flowing, or guided relaxation tracks, can be very therapeutic. These sounds can transport you to a more serene place mentally, helping to counteract the effects of overstimulation and bring about a sense of peace.

By incorporating some of these techniques into your life, you can start to create a more sound-friendly environment, reducing the impact of auditory overstimulation on your daily life.

Related: What is sensory processing disorder? 

When Silence Becomes Too Loud: Auditory Understimulation

There are times when silence isn’t golden but rather feels empty or unnerving. For those who find comfort in auditory stimulation, a lack of sound can be just as challenging as too much noise is for others. In this part of our exploration, we’ll dive into 10 techniques  to enrich an environment that feels too quiet. These aren’t about just cranking up the volume; it’s about finding the right kind of sounds that energize and engage your senses without overwhelming them. From discovering the joys of varied musical genres to integrating natural sounds into your daily routine, we’ll explore how to fill the silence with sounds that uplift and invigorate you

Varied Music

• Delving into different music genres is like a feast for your ears. Whether it’s the soothing strains of classical music, the pulsing beats of pop, or the intricate rhythms of world music, each genre offers a unique auditory experience. Exploring various types of music can stimulate your auditory senses and keep things interesting.

Environmental Sounds

• Immersing yourself in different environments can be an auditory adventure. The rustling leaves in a forest, the bustling chatter in a city café, or the soothing waves at the beach can provide a rich tapestry of sounds. These natural or urban soundscapes can be engaging and soothing for those craving auditory input, by stimulating different parts of the brain.

Musical Instruments

• Learning or playing a musical instrument can be both stimulating and rewarding. The focus required to play and the immediate auditory feedback it provides can be particularly satisfying for those seeking more auditory stimulation in their lives. Whether it’s strumming a guitar, playing the piano, or experimenting with a digital music app, the act of making music can be a great way to engage your auditory senses.

Audiobooks/Podcasts

• Engaging with spoken word audio like audiobooks or podcasts can be an excellent way to fill the quiet. They offer the dual benefits of entertainment and information, all while providing a steady stream of sound that can be comforting and engaging for those who find silence unnerving. Look for one around a current hyperfocus to help with concentration.

Interactive Sound Toys

• Using toys or devices that emit sounds can be both fun and stimulating. These could be as simple as a popit clicking or as complex as an electronic gadget that plays various sound effects. Interactive sound toys provide a hands-on auditory experience that can be particularly engaging.

Group Conversations

• Participating in social gatherings or group conversations can be a great source of auditory stimulation. The varied tones, pitches, and timbres of human voices provide a rich and engaging auditory environment, fulfilling the need for more complex auditory input. This may not be suitable for everyone, particularly those that struggle with social interaction.

Sound Therapy

• Sound therapy or sound baths use instruments like singing bowls, gongs, or tuning forks to create a therapeutic soundscape. These techniques can be deeply relaxing and provide a unique type of auditory stimulation, offering a rich tapestry of tones and vibrations.

Singing/Humming

• Singing or humming is a simple yet effective way to engage with sound. It’s an activity that you can do anywhere and anytime, and it provides immediate auditory feedback. Plus, it’s a great way to express yourself and can be incredibly uplifting.

Exploring Rhythms

• Playing with rhythmic patterns or drumming can be a dynamic way to engage your auditory sense. Rhythms have a way of capturing our attention, and creating them can be both a stimulating and creative endeavor. Whether it’s tapping out beats on a table or playing a drum set, exploring rhythms can be a satisfying auditory experience. This can also have the added sensory benefit of helping with understimulation of the touch sense too.

Audio Games

• Engaging with video or audio games that have rich soundscapes can be incredibly stimulating. These games often feature intricate sound effects, music, and voice acting, providing a complex and engaging auditory environment. They can be an enjoyable way to receive auditory stimulation while also being interactive and fun. Additionally the bright colours of video games can aid in easing visual understimulation.

Each of these techniques offers a unique way to enrich your auditory experience, catering to the need for more sound stimulation in a way that is engaging and enjoyable.

Related: Understanding the 7 senses

Conclusion: Striking the Perfect Auditory Balance

As we wrap up our discussion about the techniques that can help regulate auditory overstimulation and understimulation, it’s clear that sound has a profound impact on our well-being and perception of the world. Whether finding ways to turn down the overwhelming noise of life or seeking to enrich a world that’s too quiet, the key is balance. From the tranquility offered by noise-canceling headphones and quiet environments to the vibrant energy found in diverse music and interactive sound toys, we’ve explored many different strategies. Integrating these techniques can transform your sensory experiences, although they are by no means exhaustive. Embrace these tools to master your personal sound environment, fully supporting your own unique sensory profile.