A Simple Solution to Those Nerve-Wracking Noises

Summary

The website provides a psychological strategy known as Noise Therapy to alleviate stress caused by environmental noises, based on the principles of Classical Conditioning.

Abstract

The article introduces a method to counteract the stress induced by environmental noises, particularly in the workplace, through a technique called Noise Therapy. This approach, which the author learned while working for the United Nations in Haiti, involves retraining the mind to associate noise with relaxation rather than stress. Drawing from the work of behavioral psychologist B.F. Skinner, the technique is grounded in the concept of Classical Conditioning, where a previously neutral stimulus (noise) becomes associated with a stress response due to repeated pairing with stressful events. The practice involves finding a comfortable place, becoming aware of bodily tension and surrounding noises, and mentally associating each noise with relaxation. The article suggests that by practicing this method daily for 5-10 minutes, individuals can reverse the conditioned stress response and achieve a calmer state of mind.

Opinions

The author believes that noise-induced stress is a learned response that can be unlearned through Noise Therapy.
Noise Therapy is presented as a viable alternative to noise-canceling headphones, which may not always be practical or permitted.
The author suggests that stress from noise, such as pencil tapping or loud machinery, is not inherently harmful but has become associated with stress due to past experiences.
The article implies that consistent practice of Noise Therapy can lead to a significant reduction in stress levels caused by environmental noise.
The author emphasizes the importance of a daily practice routine to effectively implement this stress reduction technique.

How you can harness the power of psychology to regain your calm

One of the most commonly expressed reasons for tension, particularly within the workplace, is that of unwanted noise. Noise can be a significant stressor in the environment and, unfortunately, there are many times that it cannot be avoided. So here is an active strategy that will pair noise with the response of relaxation.

I was first introduced to Noise Therapy while working for the United Nations in Haiti (2006). My department chief was a Senegalese psychiatrist who introduced me to this technique and I’ve used it periodically with clients who experience stress as a result of random noises in their working environment — you know what I mean, from the pencil tapping office-mate to loud machinery, our environments can be fraught with noises that are outside our control. While noise-canceling headphones might be an option, there’s a chance that those aren’t either desirable or allowed. If you find yourself stuck and frazzled, here’s the solution that might help.

The Science Behind This Exercise

Behavioral psychologist B.F. Skinner was first to document the role of elicited responses in relation to stimuli. This type of learning is called Classical Conditioning. For example, he found that after a period of time in which a bell was presented milliseconds before the presentation of food, dogs began salivating when only the bell was presented. The response was classically conditioned.

Stress as a reaction to noise can be viewed in the same way. For many of us, we have been presented with many instances of noise which generally accompanied things that were stressful (perhaps parental arguing, road construction which was delaying traffic…you can probably name more….). After a period of time, we have been classically conditioned to experience stress/tension when only the noise is presented, regardless of whether that noise is accompanied by an actual stressful event. I mean think about it, that pencil tapping never ACTUALLY hurt anyone, did it? The good news is that since it’s a learned response, it can also be UNLEARNED (or Extinguished if we are using B.F. Skinner terms).

How to Practice

Find a place to sit comfortably. Choose a place that is not especially quiet to begin with, sitting at your desk at the office is a fine place to start in fact because there are always noises going on around us.

Take a minute and mentally scan your body for tension then begin to become aware of your surroundings.

With each noise that you are aware of, think “Relax.” When there are no sounds present, tell yourself mentally that “with each noise I hear, I will become more relaxed.”

Practice daily, working up to a period of 5–10 minutes.