Noise and the HSP

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Author’s note: This is Part 1 in a series I am calling “Triggers and Soothers,” about stimuli that have a significant effect on HSP’s. Those that have a negative effect I call Triggers, and those that have a positive effect I call Soothers. Enjoy!

Introduction

As children, we learned about the 5 senses: sight, smell, touch, taste, and hearing. We use these to navigate our world, to learn what is good and bad, pleasant and unpleasant, safe and unsafe. In theory, it’s a simple process, but like many things, when it comes to HSP’s, the reality is often more complicated.

Why We Don’t Like Certain Noises

For all humans, there are sounds we find pleasant and ones we find unpleasant. We all smile when we hear our name called in greeting by a loved one, or when we hear our favorite song. In the same vein, who among us is not annoyed by a fly or mosquito buzzing around our head? In their book “Annoying: The Science of What Bugs Us,” Joe Palca and Flora Lichtman break down why certain sounds are so awful (Chapters 1 and 3). We like sounds that are reasonably predictable, whereas fly buzzing is unpredictable (where will the fly go next, and will it ever leave me alone?) We also don’t like sounds that are too high-pitched or loud, as these can cause damage to our ears and interfere with our ability to hear other sounds that might signal danger (Annoying, Chapters 1 and 3). This is true for everyone, but thanks to the increased number of neurons and neuron connections in the HSP brain, what is loud and high-pitched to our neurotypical friends will be louder and higher-pitched to us, and thus more annoying.

HSPs and Loud Noises

Those loud, unpredictable sounds can have other effects too. I vividly remember a college roommate sneaking up behind me while I was studying and too focused to hear her approach. When she whispered “Boo!” in my ear, I screamed loud enough to be heard down the hallway of our apartment building and came perilously close to falling out of the chair I was sitting in. She found my over-exaggerated reaction hilarious at the time, but I think it is telling that she did not do it again. Sensory processing sensitivity and anxiety often go hand-in-hand, and anxiety can lead to an increased startle reflex, especially when you are not expecting to be scared or startled, as I was when I was studying.

The startle reflex is an expression of fear, and the resulting effects of pounding heartbeat, dry mouth and sweaty palms are not pleasant. The increased startle reflex is also thought to be something you are born with and cannot change, adding (at least for me) to the embarrassment you feel when you scream at what is essentially nothing. Since HSPs are likely to startle more frequently, and more intensely, I have noticed that I, along with other HSPs I know, tend to avoid situations where we know loud noises will be present, to avoid startling. It is also, at least in my experience, a good idea for those who live with HSP’s to make sure they are aware of your presence before knocking on the door or speaking loudly.

Too much noise can have other emotional effects too. “Noise sensitivity” or “sound sensitivity” can lead to increased “noise-induced annoyance” and cause more and greater negative reactions, leading to increased difficulty functioning when irritating noises are present. As my mom put it when we were discussing noise triggers, “noise level creates internal stress and decreased ability to focus and think clearly.” Research shows that this reaction is more likely in women, and is also, like high sensitivity itself, associated with anxiety and introversion. As emotions and stress affect HSP’s more strongly, regardless of the cause, this can become a vicious cycle until the noise is removed.

Noise and Dopamine

            Neurotransmitters also play a role in how we process sound. A study conducted in mice found that several neurotransmitters are released when our brains process sound, including dopamine, the “feel-good” hormone. (For a more detailed description of how dopamine works, check out my previous post here). When processing sound, dopamine seems to be most affected by sound. The louder the noise, the more dopamine is produced, signaling auditory nerves to produce less of a stimulus to avoid ear damage. For HSP’s, who have more neurons, and thus more neuron receptors, increasing amounts of dopamine can easily overwhelm the brain, which likes to stay in equilibrium, causing the sound to become “noise”, something that is annoying and painful. I have noticed this phenomenon in myself when listening to music. If I have it turned it up too loud, I quickly get tired of whatever I’m listening to even if it is something I enjoy, and then it’s just too much and I quickly turn it off.

Conclusion

            HSPs have “sensitive ears.” Loud noises are louder, annoying sounds are more annoying, more noises are startling or surprising and cause a more intense reaction than neurotypicals, and the emotional effects of too much noise can sometimes create more difficulty functioning. As always, situational awareness is key. We can’t really avoid flies buzzing around our heads in the summer, and modern life is noisier than ever, but there are ways to honor noise sensitivity. HSPs can choose or create living spaces that are quieter, or try to avoid noisy situations that we know will trigger us. HSPs are famous for hating conflict (more on that later!) but it is also okay to speak up about boundaries; enforce quiet hours or spaces in your home or workspace, say no to noisy parties or bars, ask people to turn off (or at least down) devices such as the radio or TV. For more neurotypical individuals, please respect when the HSP in your life enforces their boundaries. We are not trying to be difficult, noise hurts us more than it hurts you. Ask if you can bring your noise into their space, or warn them ahead of time if it is unavoidable. Work on compromises, such as turning the radio down instead of off, or spend half the time that you wanted in a noisy environment. Making a few changes can result in a less noisy world for all of us.