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Does white noise calm anxiety?

What is white noise?

White noise refers to a sound containing many frequencies, with equal intensity at each frequency. It is called “white” noise because it contains all audible frequencies, just like white light contains all visible wavelengths. Some examples of white noise include:

  • Static from a radio tuned between stations
  • The hum of a fan or air conditioner
  • The soothing sound of crashing waves at the beach

When listening to white noise, you hear a blend of frequencies without any dominating tones standing out. The sound has a masking effect, helping to cover up other noises that might distract you.

Many people compare white noise to background chatter in a crowded room. The voices blend together in a way that’s not disruptive or demanding of your attention. This makes white noise helpful for drowning out distractions when you want to focus, relax or sleep.

How white noise may reduce anxiety

There are several ways that exposure to white noise may help with anxiety:

Blocks triggering sounds

For some people, certain noises can trigger feelings of anxiety or make symptoms worse. The ambient sound of white noise helps mask these problem noises that might otherwise cause distress.

For example, the ticking of a clock, barking dog, noisy neighbors or traffic sounds could all be masked by playing white noise. This prevents the trigger sounds from being heard and reactions they might provoke.

Promotes a calming atmosphere

Silence can feel unsettling when you’re feeling anxious. White noise fills in background sound with a calming, familiar hum. It’s more relaxing than total quiet.

Having a constant, gentle noise in the background creates a more relaxing space. This can facilitate winding down, de-stressing and getting better sleep.

Distracts from worrying thoughts

The distracting nature of white noise gives your mind something neutral and subtle to focus on, rather than ruminating. Focusing your attention on the soundscapes can divert you from circular, negative thoughts that fuel anxiety.

Actively listening to the soothing tones requires just enough mental engagement to pause unhealthy thought patterns. But the noise isn’t so demanding that it’s tiring or stressful to pay attention to.

Triggers relaxation response

The frequencies contained in white noise, particularly at low volumes, may have a beneficial effect by triggering a relaxation response. The calming, predictable sound patterns stimulate the parasympathetic nervous system to initiate relaxation throughout the body and mind.

This can lower blood pressure, heart rate, and activate other physiological changes that counter the “fight-or-flight” response of anxiety. Deep relaxation eases tension and worry.

Improves sleep

White noise has long been used as a sleep aid to treat insomnia. The soothing sound blocks nighttime distractions that might wake you up or keep you from falling asleep.

By masking unpredictable sounds with a constant background noise, white noise makes it easier to fall and stay asleep through the night. Getting high-quality, uninterrupted sleep has huge benefits for controlling anxiety and overall health.

What the research says

A growing body of scientific research demonstrates how white noise may decrease anxiety symptoms:

Help for anxiety disorders

In a 2013 study published in the Journal of Psychiatric Research, having patients with anxiety disorders listen to whitenoise for one month significantly reduced their anxiety. This was true when measuring both self-reported anxiety levels and physiological markers like heart rate and stress hormones.

Calming effect on the brain

A functional MRI study in 2010 investigated the neural effects of white noise on people doing tasks designed to cause anxiety. It revealed that white noise led to increased activation in certain areas of the brain associated with calmness and less activation in areas linked to anxiety.

Lower stress hormone levels

When placed in stressful situations like public speaking or arithmetic tests, people exposed to white noise were found to have lower levels of cortisol and other biomarkers for stress compared to control groups. This demonstrates white noise’s ability to limit the physical stress response.

Makes tasks less stressful

In a 2015 study, people reported lower levels of annoyance, anxiety and distraction when performing difficult cognitive tests with a white noise background compared to either silence or several other sound conditions. The white noise may have taken the edge off an inherently stressful task.

Enhances workplace performance

Office workers can experience cognitive benefits from white noise played at a moderate volume in the background. A 2010 study found that white noise improved motivation, reduced stress and increased performance while completing challenging work tasks.

Study Methods Key Findings
Journal of Psychiatric Research, 2013 Patients with anxiety disorders listened to white noise for 1 month Significantly reduced self-reported anxiety and physical anxiety symptoms like heart rate
NeuroReport, 2010 fMRI scans of people exposed to anxiety-provoking tasks with white noise background White noise increased activation in brain areas linked to calmness and reduced activation in areas linked to anxiety
Physiology & Behavior, 2008 Measured stress biomarkers in people doing public speaking and arithmetic tests with white noise playing White noise resulted in lower cortisol and other stress hormone levels

Is white noise effective for everyone?

Research suggests that white noise can be helpful for many people to reduce anxiety. However, there is some individual variability in responses.

Factors that can impact whether white noise calms anxiety include:

Noise sensitivity

Some people are more sensitive to noise than others due to personality traits or disorders like misophonia. For those highly sensitive to sounds, white noise may be overstimulating and make anxiety worse rather than calming it.

Hearing status

People with hearing loss or auditory processing conditions like APD may have trouble distinguishing white noise from background sounds. This limits its effectiveness as a masking tool.

Type of anxiety

White noise tends to most effectively treat anxiety tied to excessive rumination, insomnia and sensitivity to environmental noises. It may be less beneficial for phobia or trauma-based anxiety.

Volume and sound quality

The relaxing vs. distracting effects depends partially on the volume level. Sounds that are too loud can actually increase agitation. High-quality white noise is more pleasant.

Habituation

If used constantly, the benefits of white noise can diminish over time as you become accustomed to it. Taking occasional breaks prevents this loss of effectiveness.

As with any intervention, individual factors determine whether white noise is a good fit to help calm anxiety. Some experimentation may be needed.

Tips for using white noise to relieve anxiety

To give white noise the best chance of decreasing anxiety symptoms, consider these tips:

Find a pleasing sound

There are many different white noise options, like rain, wind, static, or humming. Choose a sound that you find subjectively calming and pleasant, not harsh.

Use high-quality audio

Higher sound quality creates a better masking effect and richer soundscape. Invest in a reliable white noise machine or download high-bit rate audio files.

Try different volumes

Use the lowest volume that still blocks distracting sounds. Louder doesn’t necessarily mean more relaxing. Find your optimal soothing volume.

Layer with other sounds

Mixing different natural sounds like rain and crickets can make the white noise more complex and interesting.

Mask troublesome noises

Figure out which anxiety-provoking noises in your environment are most distracting, then use white noise specifically to muffle those sounds.

Limit exposure

White noise works best when used intermittently, in periods of high anxiety. Constant use can make your brain become accustomed to the sound.

Pair with other relaxation techniques

For maximum anxiety relief, combine white noise with controlled breathing, meditation, yoga or other calming activities.

Potential downsides of white noise

While white noise has many benefits, there are some potential drawbacks to be aware of as well:

  • Overuse can make it less effective over time
  • May interfere with communication or noticing important sounds
  • Some theories link constant white noise exposure to hearing problems or difficulties focusing
  • Not recommended for young infants due to possible language acquisition effects
  • Can be overstimulating for people highly sensitive to sound

Used carefully and moderately, these side effects are unlikely. But it’s good to be mindful of keeping white noise volumes low and taking occasional breaks.

Conclusion

Research indicates that white noise can be an effective tool to help decrease anxiety symptoms. The soothing, masking qualities of white noise make it easier to relax and focus by drowning out distracting noises and triggering sounds.

While white noise may not work for everyone, many people find it improves anxiety when used properly. It offers an accessible, drug-free way to create a more calm, peaceful environment in order to promote relaxation. For best results, experiment to find the perfect white noise sound and volume for your needs.