Noise isn't just annoying—it drains your mental energy (or spoons) quite fast. The majority of people obviously don't find loud noises appealing or comfortable, though for autistic adults, it's a lot more profound in the effect it has on us, and in most cases in our environment, it's more often a negative than a positive.
For autistic adults, everyday sounds like traffic, appliances, or daily chatter around others can be very exhausting, and the impact of such is often underestimated by those who are not also neurodivergent.
I'm making this post to help improve the awareness of those who are and are not autistic of the impact of noise and how to best deal with it to make your daily life a lot more comfortable and manageable.
Common Noise Triggers
First things first, starting simple, a few common noise triggers that are often quite upsetting and even painful for autistic people would be
- Traffic/Commute
- Household appliances (vacuum, washing machine, fan)
- Workplaces (Chatter, phones ringing, sudden startling noises)
- Public Spaces (restaurants, supermarkets, shopping malls, public events)
Explanation: These are very common scenarios we often face, and dealing with them often makes things not only draining but also quite painful as well, due to the fact that our brains perceive the world differently than neurotypicals. This, of course, includes noise.
Down below is a few strategies that can hopefully help you deal with these sensory issues whenever they come up.
Low-tech tools
- Foam Earplugs—These are a more direct way to block noise on the go or stationary, but try to see if you can find a pair that's comfortable.
- Noise-dampening curtains—This can minimize noises that come from outside; fireworks and dogs barking, for example, are a few that it can be very useful for!
- Routine timing—Shopping at quiet hours or hours that are expected to be less busy can help a ton! Some stores are even accommodating for certain hours to prioritize less sounds than others, but of course, this varies depending on what store you go to.
Tech Tools
- ANC (active noise-canceling) headphones—These can be an immense help whenever you are at a concert, at work, in a public space, or even at home where the noises around you are simply something you have no control over. This can be combined with noise-blocking sounds such as brown noise for an even greater effect.
- Pink/brown noise apps or audio—Building on what I just mentioned before, this audio can be used with speakers or headphones and can be a very helpful way to block or at the very least minimize the impact of the loud noises around you by muffling them with this audio. White noise machines can do the job as well, and there are plenty that you can find online that you can use, some of which can activate at certain times, minimizing the cognitive load you have to deal with alongside the loud noises.
- Wearables (Loop Earplugs, Bose, Sony, etc.)—This- This ties a bit to headphones and earplugs again, but certain accessories from Loop, for example, do a profound job of blocking noise around you and can be useful throughout your daily life and especially when going to sleep.
Communication Strategies
Another way to help resolve the issue is by communication. Obviously for us it's easier said than done but it might be an instant and positive effect if someone is able to help you (Such as turn off the loudspeaker or confront the loud-talking individual, etc.)
- Using clear signals with coworkers/family—telling them up front at certain times, or just in general, to please turn down the volume of their devices or reduce their volume when talking with others can be a really positive and quick fix. A simple "I need a quiet 5 minutes before continuing" can simply be all that's needed to get your point across. :)
- Explaining “noise costs spoons”— They most likely will not be familiar with spoon theory or the neurological difference sound can have on autistic people, which can result in burnout, but mentioning this up front to them might make them better understand just how damaging it can be to our mental health and overall health in general.
Linking to Energy Tracking
Obviously, unquestionably, noise is one of the most common and draining challenges many of us that are on the spectrum face daily. That’s why it helps to track when these moments happen and how much energy they take. Even simple awareness of your patterns can make a big difference over time.
Conclusion
Noise sensitivity isn't a weakness or something that's "wrong" with you—it's how our brains process the world. This often isn't accommodated well enough for us, often leading to constantly working around scenarios like these on a daily basis. Hopefully at least one of these tools or ideas helped you, and I genuinely do hope that it can make your daily life a lot more comfortable. :)
