Find quiet to boost mental wellness
One of the best ways I have found to reduce anxiety and stress immediately is by finding quiet. Remember the old adage, “silence is golden.” Well, there’s truth in that sentiment. We spend our days surrounded by stimulation…a lot of it from sound. Years ago, I realized how important it was to find quiet in order to boost my mental wellness. As early as my teens, one of my favorite ways to relax was to hop in my car (without any music) and just drive. Something about the quiet and calm immediately provided relief. Now I know that science backs this up and quiet is a way to improve wellness, as well as respond to mental health struggles like anxiety.
Your brain changes in response to sound
Our bodies respond to noise in the amygdala of our brain and respond by increasing stress hormones. Physically, our bodies respond positively to quiet by lowering our blood pressure, boosting our immune system and lowering cortisol and adrenaline. Research with musicians (and non-musicians) shows a definite change in body and mind with different types of music. However, the two minute pauses between music provided the most relaxation. A quick way to calm the body and mind when experiencing anxiety or the onset of a panic attack is to remove ourselves from the noise and stimulation of our surroundings and to find quiet to boost our mental wellness.
Benefits of quiet go beyond the physical
While it is clear that our bodies respond physiologically to sound, there are other ways we benefit from finding quiet. This is an established fact in eastern traditions. In 2011, a group of one hundred scientists attended a retreat. The instructions for the silent retreat could not be more simple: “…when seated, pay attention to the sensation of breathing; when walking, notice the feeling of moving your feet; and whenever you find that your mind has wandered into thought, simply come back to the mere awareness of sensation.” These scientists were not following a religious practice…Buddhist or otherwise. They were merely learning to embrace silence and slow the constant “thinking” which goes on in the background of our lives.
Stillness may or may not be a religious practice
While religious faith and practice is not required, it is no coincidence that many faiths include meditation, contemplation and prayer in their practice. On a personal note, as a Christian, the adoption of these techniques from Buddhist tradition have made an enormous impact on my mental wellness. As a preacher’s kid , I participated in prayer and contemplation while growing up. There were even times when monastic-like chanting was a part of worship. Embracing these elements of stillness is, for me, an aspect of my relationship with God…but it is not a requirement. I know people for whom religion and God are a barrier to wellness. Whether or not you embrace stillness with a conscious awareness of the divine, it is possible to benefit from this practice.
Silence helps with insomnia
Many of us with mental health issue know it is critical to protect our sleep. If there is one thing which acts as the “canary in the coal mine” regarding our wellness, it is the quality of our sleep. Therefore, the studies which have shown quiet reduces insomnia are particularly important. Not only is this important for our mental well-being, but it also contributes to physical health. There are plenty of mindful awareness practices (MAPs) available and it take only a few minutes each day. As we begin to train our brains to accept stillness, the rest of our body calms as well.
Ways to find quiet are all around us
Finding quiet to boost mental health is surprisingly easy. Just going for a walk (without headphones) is an easily accessible way to embrace quiet…and a dose of nature is always an added bonus to wellness. Get in your car and turn off the radio. It is amazing how much calmer you can feel in just a few minutes of driving…or just sitting with the windows down. Take an extra five minutes before getting up in the morning (and before falling asleep) to just calm your body and mind with some silence. Some forms of exercise such as yoga, running, or biking provide a quiet respite for the body and mind…and extra points for the exercise.
Stillness helps us feel better
When I think about all of the techniques I have learned to combat my anxiety and depression, finding quiet to boost my mental health is central. Finding quiet doesn’t take any money, require much time or need special training. Personally, it is the first thing I do when feeling anxious. I just literally get rid of the noise and find some silence. The effects are almost immediate and the benefits to my mind, body and spirit are enormous. Try to find quiet each day and boost your mental wellness, too.
To read more about our 8 Ways to Wellness read this blog post. And don’t miss out on our FREE resource, 8 Quick Ways to Boost Wellness, which you can get here.
