WHY SILENCE MATTERS
We live in overstimulating times. Research estimates that the amount of information the average American takes in daily increased by 350% between 1980 and 2008 (just imagine the increase between 2008 and 2026). When the brain gets more input than it can effectively digest, the result is a phenomenon called cognitive overload. Chronic cognitive overload has negative impacts like exhaustion, low mood, anxiety, forgetfulness, and diminished attention span.
One surprisingly simple solution? Spending time in silence.
The Benefits of Silence
The reduced stimulation inherent in quiet moments gives us the opportunity to tap into the parasympathetic nervous system which can have physiological benefits like lower blood pressure, slower heart rate, deeper breath, and decreased muscle tension. Deactivating the stress response in this way also lowers cortisol and improves sleep. One study found that participants who spent time in silence reported feeling more relaxed, more present, and in better moods.
Research has further demonstrated that performing mentally demanding tasks in silence promotes a state of calm focus. Silence moreover creates space for deeper thought, greater self-awareness, and enhanced creativity and problem solving. Taken together, these data suggest that silence can be an effective way to counteract cognitive overload and to promote overall health and wellbeing.
Not All Noise Is Created Equal
What does silence actually mean? It can be a literal absence of any noise at all. It can also be an absence of urban or manmade noise, which is associated with stress, sleep disturbance, and negative physiological impacts. Nature sounds, like ocean waves, the wind in the trees, or bird song have similar calming benefits to total silence.
How to Allow Silence
Silence can feel daunting. We have become accustomed to constant stimulation to the point that existing in silence without external distraction feels weird, uncomfortable, or even anxiety-inducing for many. Some people naturally gravitate toward silence, while others find this idea unappealing at best and terrifying at worst. Whichever way you lean, there are easy ways to try silence out.
Quiet commuting. Consider spending a few minutes of your commute without music, a podcast, or any other kind of noise.
Green spaces. Seek out some kind of natural environment, like a park, hiking trail, or even your backyard. Spend a few minutes just breathing and observing the nature sounds you hear while sitting or walking.
Single-tasking. Rather than play something in the background while you do everyday tasks like washing the dishes or brushing your teeth, try doing them in silence.
If uncomfortable thoughts or emotions come up in the silence, that’s okay. Just notice that they are there and validate for yourself that it’s not uncommon for our brains to get louder during times of quiet. If these thoughts/feelings are truly intolerable, consider therapy to help you learn how to be with yourself more peacefully.
Silence gives your nervous system a chance to rest, and that in itself is a beautiful act of self-care.
Please note: This content is for informational and educational purposes only. It is not a substitute for professional diagnosis or treatment. Always seek the advice of a licensed mental health provider or other healthcare professional for guidance related to your specific mental health or medical concerns.
