Brain training for noise sensitivity

[BedraggledBlitz]

I'm very sensitive to noise, for example at work my office plays the radio all day. This means I can't focus on my work, I've had to listen to white noise or leave the room to complete work. I've raised it but have been told that most people like music so it will stay.

At home my neighbours TV is on the wall behind my sofa. This means I have a bass noise all evening and I feel this anger/stress bubbling up as soon as it starts.

My sensitivity definitely increases when I'm stressed and anxious.

I was wondering if there are any techniques I can use to train my brain not to get so distracted and annoyed by this? I'm sick of trying earplugs and white noise, its causing me daily headaches.

Or do you think anti depressants for the anxiety would help?

You need to
A) live in a detached house and
B) raise the noise issue again with work. If you can't concentrate that's no good. I'd not be able to either, in fact open plan with no music is bad enough!

I wouldn't take medication for this though

I guess noise cancelling headphones? But it's annoying you have to do that.

I've tried various headphones but its giving me headaches, cos its still music/noise of my choice, drowning out music/noise being inflicted on me. 8 hours a day.

Have raised it several times at work. It's become an office joke "bedraggled loves the radio ha ha". Unbelievable.

So I was thinking there may be some CBT or something that makes my brain not dwell on the noise :-(

My daughter has therapy for hyperacusis

She has a sound ball (white noise/waterfall sounds) that’s played all night every night.

During the day she wears two devices that look like small heating aids, that play quiet white noise all day.

I’m sorry I really feel for you. Do you have misophonia? I do and as well as the random noises that anger me the WORST is underlying bass thumping. I can feel my heart start pounding and the rage building up inside. I also struggle to think or do anything else as all I can hear is this noise! I really feel your pain. Is there an office you could move to? Or speak to hr?
And perhaps ask your neighbours to move their tv to opposite wall or turn it down. We asked ours and they were very nice about it. It was booming through our walls.

I would avoid noise cancelling headphones, as they will just exacerbate the problem. You need to gradually expose yourself to noise, and become used to it, and used to focussing despite it, so that it’s no longer annoying and distracting.

There is specialist therapy for misophonia/hyperacusis that can help with this. Also, have you tried anything like mindfulness meditation where you observe the present moment, including sounds, with a non-judgemental curiosity? You might find you can make peace with sounds you previously disliked. I am amazed to find I actually can find a kind of beauty in the sound of jets screaming into land over my head now, something I would previously thought would be impossible.

Another good programme is an audio I used to have by the founder of Meta-Cognitive therapy, where sounds played over each other, with new ones being added every few seconds. It was a kind of training to be able to switch focus quickly and easily despite distractions. That could work too.

I'd never heard of hyperacusis @Guest, googling has given me some useful info on custom moulded earplugs.

I think it is misophonia. I've always had it. As a kid my mum chewed gum as a weight loss device. It triggered an awful bubbling tension, makes me want to punch walls. I spent years leaving the room whenever she unwrapped gum!

Work are totally unsympathetic. We don't have HR or alternative workspaces. Believe me I've tried. I'm looking for another job but no joy so far.

Brilliant @Tolleshunt I will look into the audio programme you mention.

Is that the same as the specialist therapy you mention? Or is there professional support I can access.

I'd love to remove the intolerance, instead of making the noise. My worry is that I'd get new job and same problem would occur.

*Masking not making!

There is specialist hyperacusis/misophonia therapy that involves audio such as Guest8989 mentions, that are usually delivered by specialists within audiology departments in hospitals.

You can also see psychotherapists for it, such as those who practice CBT. They may or may not use actual sound therapy. They would be looking to change your relationship to sound so that it no longer distressed or distracted you.

I would personally think you would get best results by seeing somebody who is a trained psychotherapist or psychologist who will use audio training too. Or by seeing both an audiology therapist and a psychotherapist concurrently, though this could be expensive, depending on what NHS have to offer.

Have you had your hearing tested? I ask because hyperacusis can, paradoxically, occur through hearing loss, because the brain realises it is lacking some audio input, and the turns up the volume of what it does receive to compensate. If it does this too much, you can have a problem.

I unfortunately can no longer find the Adrian Wells Metacognitive therapy attention training audio I used, but I notice there are recordings song similarly lines on YouTube. If you wanted to try it I would recommend using headphones and closing your eyes while doing it. The aim is simply follow the spoken instructions and keep your focus on whichever sound you are being asked to focus on at that time. Here is an eg

m.youtube.com/watch?v=OgEt3HVXOHQ

I agree that masking is not a long-term solution. Ideally you want to resolve the root cause of the issue so you are no longer bothered by it.

Thanks @Tolleshunt, not had a hearing test but I have history of ear infections, regular tinnitus, blocked ears, labyrinthitis, so I would guess my hearing is ropey.

I'll try the online resources, would love therapy but money and time probably mean that's not an option. Very grateful for the advice!

Yvw, Bedraggled, I think the misery this can cause is way underestimated.

With that history, I think it would be worth checking your hearing. Could you see your GP and ask for an audiology referral? You could say you think you might have either hyperacusis or misophonia (or a bit of both), and are finding it distressing.

Yes I think I will. I felt silly before, but it really is causing daily distress.

Well, you might be more sensitive than the average person, but I can’t imagine working somewhere where the radio is on all day. I would have to change jobs!