When White Noise is Weighing You Down
When I hear the words ‘white noise’ I remember old school televisions with antennas that seemed like they were eternally searching for a signal. My mind also grasps ideas of soothing sound machines new parents buy for their infants and maybe even use for themselves from time to time. Although these associations ring true, white noise can also be a feeling. Have you ever had so much static living in your head that you can barely hear your own internal voice speak? Or have you ever felt paralyzed from making a decision because there were so many thoughts swirling in your mind? This is what internal white noise feels like. It’s this constant, but intangible block stopping you from arriving at the place where you want to be.
In a technical sense, white noise is the combination of all of the frequencies of sound and is effective in drowning out other sounds (1). This is great when the desired outcome is to mask other sounds. But what about those times when we want to hear things clearly but can’t make out the correct message?
Why Causes Internal White Noise?
There can be white noise or static for a lot of reasons but it’s common to feel static when you feel overwhelmed or weighed down by the expectations of others. For example, if you’re going through a transitionary period you may be receiving a lot of unsolicited advice from loved ones. As well-meaning as they may be, they don’t realize that their words could stick with you and replay on an unstoppable loop in your mind. As the outside opinions and expectations of others continue to grow, so does the internal static. After a while, you may end up placing their thoughts, words, and feelings over your own thoughts, words, and feelings without even realizing it.
How to Sift Through the White Noise
Set Your Boundaries
Invent your boundaries and make them clear. People may test their limits if they believe that the limits are nonexistent. It’s nice to hear advice from those who may have experienced similar situations before. But you also have to identify if that advice is contributing to or reducing the white noise.
Return to What You Love
When was the last time you relished in guilt-free self-care? Allow yourself to be treated and indulge in something you love to remind you of who you are. It could be as simple as giving yourself an at-home pedicure or revisiting a hobby like painting or writing. Whatever it may be, return to that activity to reignite the essence of yourself.
Talk to Someone
The ‘someone’ in this case can be anyone you trust who does not massively contribute to current internal static. Therapists are amazing for just that but they’re not always
accessible. If you can access one, that is most likely the best outlet. However, friends, family, and confidants who are open to helping you navigate this emotional static are always people to who you can vent. Lastly, if talking doesn’t work, write it out to release the swirling thoughts in your mind and give them a new home in a journal.
4. Prioritize Time For You
This one is a combination of points 1 & 2 but it is important enough to deserve its own slot. When setting those boundaries, be sure they are made with you as the priority. Friends, family, and co-workers may reach out to ask for things that barely have space to offer. In those scenarios prioritize yourself. It may sound a bit selfish but hear me out. If pouring from your cup will only leave your cup dry then it’s not worth it. You need time to focus on yourself first and foremost to reduce the white noise and the boundaries that enforce this time are non-negotiable.
What Does It Feel Like When the White Noise is Lifted?
After you’ve tried the tips above, you may start to feel mentally lighter. You will feel like you can make decisions that have your best interest in mind. And quite frankly, you won’t care if that doesn’t align with others’ hopes and dreams for you. You can expect to feel grounded in the present and not at risk of being whisked away by your transient thoughts. You’ll really know you’ve made it through the white noise storm when you sit in silence, completely still, eyes closed and the only voice you hear inside your head is your own.
Sources:
(1) https://science.howstuffworks.com/what-is-white-noise.htm