According to the Centers for Disease Control and Prevention, a quarter of all U.S. workers have been exposed to hazardous levels of noise at some point in their careers, and 14% have been exposed in the past year. Around 13% of employees experiencing such exposure who were tested demonstrated recordable levels of hearing loss in both ears.
While those figures are alarming and spark discussions about the need for appropriate hearing protection in the workplace, it’s important to note that sound pollution can exist in all parts of life. Many people experience it at home or in public locations. Learning how noise pollution and mental health relate can help you better address mental health challenges and overall personal wellness.
What Is Noise Pollution, and Where Does It Come From?
Noise pollution occurs when there are harmful levels of noise within an environment. It’s important to note that harmful noise doesn’t necessarily mean loud noise. Loud noise that has a detrimental impact on the physical functions related to hearing is only one type of harmful sound. When a noise is constant, operates at a certain troubling frequency or is especially annoying or scary, it can be harmful even if it’s not loud.
Noise pollution, also called sound pollution or environmental noise, can come from various sources. Common sources include traffic, loud music, construction activities, manufacturing and other industrial activities, large crowds and the general conditions that arise in urban locations where many people live and work in a small area.
How Noise Pollution Affects Mental and Physical Health
Noise pollution can have a serious impact on mental and physical health. According to the World Health Organization, in Western European countries alone, for example, a collective 1.6 million “healthy life years” have been lost because of noise exposure.
Some potential impacts of sound pollution on health, aside from hearing loss, include:
- Increasing stress responses within the body. Loud and irritating noises can trigger a fight-or-flight response in the body, and when those noises are constant in someone’s life, the ongoing release of stress hormones can increase risks of a variety of chronic diseases and mental health disorders.
- Problems sleeping. Urban and other noise at night can make it more difficult to fall asleep or experience quality sleep, which can have an impact on overall health.
- Increased risks of cardiac diseases and high blood pressure. In some cases, noise pollution may be a cause of elevated blood pressure. Chronic stress, lack of sleep and high blood pressure can increase a person’s risk of various heart conditions.
- Increased risks of mental health disorders. Sound pollution and its overall impact on a person can increase risks of anxiety, depression, mood disorders and other mental health conditions. If someone already struggles with such conditions, noise pollution can exacerbate symptoms or reduce the impact of coping mechanisms.
- Reduced cognitive functioning. Noise pollution can reduce cognitive functions, such as focus, problem-solving and memory.
Coping Strategies to Reduce the Impact of Noise Pollution on Mental Health
Adapting to change isn’t always easy, but learning to reduce the impact of noise can help you live a healthier life. Proactively addressing noise pollution and mental health concerns, whether you’re in recovery or want to avoid a negative impact on general health, can help you support personal wellness.
Reduce Physical Noise When Possible
When you’re working in a loud environment, use recommended ear protection to reduce the negative impact on your hearing. In non-work environments, protect your hearing, if necessary, with earplugs or noise-canceling headphones. You can also use these options to reduce the impact of annoying or constant noises in your environment on your ability to concentrate or seek a more relaxed state.
If you live in an urban environment or somewhere you can hear road, construction or industrial noise regularly, consider soundproofing measures for your home. Sealing gaps around doors and windows can go a long way toward reducing the impact of exterior noise. You can also install thick curtains, rugs and soft furnishings to reduce the overall noise in your indoor environments.
Enforce Quiet Hours for Sound Pollution Recovery
If possible, choose a time of day that acts as a quiet time in your home. Turn off television and music, try not to run any loud appliances and ask everyone to engage in quiet activities such as reading, crafting or napping. Taking time to “detox” from sound in this way can help your body rest from the stress caused by noise pollution. If quiet hours aren’t realistic for your home, you might consider setting up a quiet room or space you can retreat to for the same purpose.
Depending on how noise impacts your mental health, you may be able to get some relief by reducing the variety of noises around you or overriding them with a white noise machine or app. For example, you might find it distracting to the point of stressful if the television is on, people are talking and the dishwasher is running. In this case, you might choose to ask people to turn the television down while they have a conversation and only run the dishwasher when you’re not watching TV. You can also use a white noise machine in your bedroom to reduce the impact of other ambient noises on your sleep.
Practice Relaxation Techniques and Other Coping Mechanisms
To mitigate the negative impacts of noise pollution on mental health, consider integrating coping mechanisms to reduce stress. Participating in meditation and yoga can help reduce mental and physical stress in the body, but you might also find other activities that work for you. Running and walking, hiking, spending time outside in the yard and crafting are examples of activities many people find helpful for stress.
Don’t Battle Mental Health Challenges Alone
While understanding noise pollution and mental health can help you address personal wellness, you can’t treat serious anxiety, depression and other mental health conditions simply by removing noise from your life or buying a pair of noise-canceling headphones. These are great coping strategies for mitigating the impact of noise on your mental health, but if you’re struggling with depression, noise anxiety or other concerns, you may need to seek further support.
To talk to a caring counselor and find out more about treatment options, contact Sunlight Recovery today.
