“Mentally prepare ourselves for excellence. Block out the noise of everyday distractions and tap into the quietness of meaningful focus, intent and a winning mindset.”
By: Robert Cheeke
The term “mental noise” is mainly related to different kinds of nightmares, distractions, and feelings that simultaneously induce negative thoughts. It’s like a mental radio that occupies the mind throughout, taxing it to the limits of tiredness.
Long-Term & Short-Term Effects of Noise
According to recent research by the Center for Disease (CDC), approximately 22 million individuals encounter damaging noise in the work environment every year. This direct exposure to noise in your surrounding environment has grown substantially in the last few years, leading to a rapid hike in cardiovascular ailments, depression, anxiety, suicidal tendencies, and behavioral problems.
Mental noise tends to be intrusive and it adversely impacts an individual’s focus and decision-making attributes, often having fatal consequences. As per a study, increased suicide cases in younger adults are related to higher nighttime noise exposure.
These feelings may arise due to various external and internal sources, including academic stress, relationship issues, family problems, or post-traumatic events. Thus it is vital for every person to overcome mental noise to achieve the highest level of positive mental health goals.
Therefore, to assist people, we’ve compiled a guide on the top 12 ways how to block out noise mentally. Now, let’s understand all these ways to overcome the obstacles of mental noise.
Top 12 Ways to Block Out Noise Mentally
How do you block out noise mentally? Here are the top 12 ways to block mind noise and achieve your mental health goals.
1. Using Green Noises Regularly
Green noises are the most soothing noises. They replicate the ambient sound of various natural elements, such as tranquil forests, falling rain, chirping birds, and gentle breezes. These sounds can drown out distractions and help you feel more connected to the natural realm.
Green noise has excellent benefits: it improves sleep quality, enhances relaxation, reduces disruptive noises, and lowers stress levels.
Experiment with different types of green noise to find what resonates most with you. You can find a variety of options on YouTube, Spotify, or Apple Music.
2. Be Optimistic & Mindful
Most people tend to overstress in the current scenario. In such cases, positive affirmations for anxiety are one of the best ways to reduce thinking patterns effectively. Thus, a person facing mental noise must practice mindful affirmations to begin each day with a positive mindset.
Tip: Write down your affirmations and place them where you’ll see them regularly, like on your bathroom mirror or computer screen.
3. Do Yoga & Meditation Regularly
Meditating and yoga don’t mean complex positions. It’s all about concentrating at one point while controlling breathing. Just feel the moment and practice it regularly to eradicate anxiety and stress levels.
One can refer to many traditional styles and guided lessons to enhance focused meditation and yoga abilities. Even people can indulge in gratitude meditation or couple meditations to build flexibility.
4. Wander in Nature
Besides listening to green noises, one can wander around the natural gems of Mother Earth. Go hiking, camping, or cycling.
Listen to running water, or relax under a starlit sky! It will allow you to spend quality time connecting with the natural beauty to calm your mind and soothe your soul.
5. Indulge in Emotional Journaling
Creating journals throughout the way is the best way to release all the feelings and mental noises healthily. It helps you understand and acknowledge your feelings better, especially when you feel most impacted by the noises around you.
Don’t worry about the grammar or aesthetics, just let your feelings flow freely. You’ll definitely feel light-hearted and happy.
6. Listen to Music
Music is another best practice you can use to calm down the amygdala (a part of the brain responding to fear). It soothes the brain and distracts you from the mental pain that’s causing stress.
Create a playlist of calming or uplifting music that you can turn to when you need to quiet your mind. There are several playlists on the internet of noise canceling for sleeping that you can play to block noise from outside/neighbors/windows and reduce the risk of insomnia.
7. Unplug From Technology
Following the same routine and always being on your phone or computer can make your mind feel burdened and increase mental noise.
Spending less time on gadgets or social media platforms is highly advised to minimize information overload.
8. Just Laugh & Feel Happy
Remember to feel happy and laugh whenever your mind is noisy. According to Dr Fred Luskin at Stanford University on average, a person gets 60,000 thoughts in a day or one thought per second. So, it is almost impossible to ‘think about nothing.’
But, whenever you find your brain wandering, intentionally bring it back to feel and live in the present moment. Try finding humor and happiness in small things to increase positive feelings and endorphins.
So, instead of constantly worrying, be happy, as it clears the mind and sharpens concentration. Happiness is a choice, believe us, and you can achieve happiness effortlessly. Watch a funny movie, read a humorous book, or spend time with people who make you laugh- it’s as simple as that.
9. Do Something Creative
Participate in creative practices to make your inner child happy. Try out activities like pottery making, painting, or coloring. Not only does it distract you from mental noise but it also sparks the happiness of creation, making you feel proud and positive. Try a new creative activity that you’ve always wanted to explore, or revisit an old hobby.
10. Gift Your Loved Ones
A practical way to beat the mental noise is to consciously invest time and effort in thanking your loved ones. Find meaningful gifts for people who stand by you all day, every time.
A handwritten note or a small act of kindness can be just as meaningful as a material gift. Also, thoughtful mindfulness gifts make the best kind of gifts.
11. Practice Deep Breathing Exercises
Deep breathing exercises like box breathing or alternate nostril breathing can activate the parasympathetic nervous system, promoting relaxation and reducing stress. Focus on your breath as it enters and leaves your body, allowing all the mental chatter to fade away.
When inner noise fogs our minds, sitting silently and breathing intentionally is the most effective way. Not only does it give us mind clarity, but it enhances focus and accelerates brain growth. Try incorporating a few minutes of deep breathing into your daily routine, especially during moments of stress or overwhelm.
12. Engage in Physical Activity
Physical activity is a natural stress reliever. Whether it’s a brisk walk, a yoga session, or a full-blown workout, exercise releases endorphins that can help clear your mind and reduce mental noise.
Whenever the noise around you starts increasing, get up and do something to distract your mind and relieve stress. The best option is to find an activity you enjoy and make it a regular part of your life.
Conclusion
Overcoming mental noise is vital to maintaining positive mental health. But, how do you block out noise mentally? By incorporating all the above tips and practices in your daily routine, you can drone distractions and reduce stress levels.
Connect with nature, limit screen time, journal your feelings, live in the moment, and be mindful of your choices. These practices are the best foundation of sound mental health without any fog or mental clutter.
About the Author: Muhammad Arslan
