Sound Sensitivity in ADHD

Sounds have the power to evoke various emotions, ranging from tranquility to turmoil. For individuals with ADHD, seemingly ordinary sounds like a ticking clock, chewing, or background conversations can be extremely distressing.

People with ADHD may find overwhelming and distracting sounds to be highly distressing, leading to anxiety and difficulty focusing on tasks. When these sounds trigger physical or emotional discomfort, blocking them out and concentrating on a task becomes even more challenging.

Understanding Sound Sensitivity in ADHD

Sound sensitivity is a common sensory issue that individuals with ADHD may experience. While ADHD itself does not directly cause sound sensitivity, it can impact a person’s ability to filter out irrelevant sensory stimuli and focus on essential information.

Individuals with ADHD may also experience comorbid conditions such as autism or misophonia, which can contribute to an increased sensitivity to sounds.

The ADHD Symptom Spotlight series delves deep into various symptoms of ADHD, shedding light on overlooked aspects and providing expert tips on managing these symptoms effectively.

The Various Types of Sound Sensitivity

Coping with sound sensitivity can be challenging as the triggers are usually mundane and harmless, such as people breathing, keyboard tapping, or the noise of appliances.

There are three primary manifestations of sound sensitivity: hyperacusis, misophonia, and hypersensitivity. Individuals may experience one or a combination of these phenomena.

In hyperacusis, seemingly benign sounds can actually cause physical discomfort or pain in the ears, with the level of discomfort escalating as the sound volume increases. Misophonia, on the other hand, elicits an intense, sometimes extreme emotional response to certain triggering sounds, reactions that may seem disproportionate.

In cases of general hypersensitivity, individuals may not necessarily experience physical pain but are highly attuned to and easily distracted by even the smallest noises in their surroundings. Those without ADHD or sensory sensitivities typically do not notice these sounds without external cues.

How Sound Sensitivity Impacts My Daily Life

Personally, I struggle with hypersensitivity and misophonia. I am acutely aware of various background noises like the gentle hum of my computer, the passing cars on the street, the occasional creaks in the house, and the faint ticking of a clock upstairs. While these noises may not necessarily bother me, they do clutter my mind and make it challenging to concentrate on my tasks.

On the other hand, certain sounds trigger my misophonia, particularly what I call “wet mouth sounds.” These include sounds like someone eating moist food, slurping a drink, a dog licking itself, or the water sloshing in a bowl. Despite the harmless nature of these sounds, they elicit extreme discomfort in me, leading to feelings of aversion and a desire to escape the situation.

Despite recognizing the irrationality of expecting others to modify their behavior to accommodate my sensitivity, enduring these triggering sounds poses a significant challenge. For instance, engaging in a simple social activity like sharing a meal becomes nearly impossible if the other person’s eating sounds distract me to the point of being unable to hear or focus on the conversation.

How to Handle Sensitivity to Sound

Managing sound sensitivity in ADHD varies depending on whether you experience hypersensitivity, misophonia, or hyperacusis. The following tips offer ways to cope with these conditions:

Use Music or TV to Block Out Triggering Sounds

The volume of noise is not a significant concern for misophonia sufferers. One effective way to cope with triggering sounds is to mask them with more tolerable noises.

For instance, consider watching television at higher volumes during meals to muffle the sounds of chewing and swallowing. Opt for music in the car to overpower the noise of the engine. Use headphones to enjoy music or podcasts while performing chores like vacuuming or mopping.

Invest in a High-Quality Pair of Noise-Canceling Headphones

Having a reliable set of noise-canceling headphones is essential for managing sound sensitivity in everyday life. These headphones can help block out common triggers that may cause discomfort.

While it may not be feasible to ask colleagues to leave during lunch breaks due to a sensitivity disability, using headphones to listen to music while working can help create a more comfortable environment by reducing background noise.

Individuals with hyperacusis can benefit from wearing noise-canceling headphones, even without music playing, to decrease the intensity of external sounds without completely isolating themselves from their surroundings.

Wearing noise-canceling headphones during work can also help minimize distractions from environmental noises, allowing for better focus by acting as a filter for excessive sensory input.

Wear a Hearing Aid

If using noise-canceling headphones at work is not an option, consider trying hearing aids. Many models can be customized to filter out background noises without completely blocking all sounds.

This feature can be particularly beneficial for individuals with hypersensitivity, hyperacusis, or other auditory processing issues that make it challenging to filter out specific sounds while concentrating on others—such as listening to a friend’s conversation amidst clinking glasses and background noise in a bar.

Find the Perfect Music for Work or Study

Utilizing music can be beneficial in helping to block out distracting noises and improve focus, especially for individuals with ADHD.

However, it’s essential to choose music that doesn’t become a distraction itself. For instance, a favorite song that makes you want to sing along or play air guitar can have the opposite effect.

Identifying the “right” music is subjective, as what helps one person concentrate may be irritating to another. For instance, while some find long binaural beat recordings beneficial for ADHD focus, others may perceive them as nothing more than an annoying humming sound.

Exploring Different Types of Music for Meditation

When it comes to finding the right music for meditation, everyone has their preferences. For some, Gregorian chants or medieval hymns create a meditative atmosphere that helps them focus. The Latin vocals in such music may be unfamiliar, allowing the listener to tune out distractions and find a sense of calm.

Others may find solace in classical music, rock ballads, or electronic dance music (EDM). It’s all about experimenting with different genres to discover what helps you feel centered, relaxed, and focused, even if it’s not the type of music you would typically listen to for entertainment.

Honor Your Sensitivity to Sounds

If you’re experiencing feelings of being overwhelmed, it’s important to take a step back and create some distance from the triggering sounds. When dealing with misophonia, certain sounds can push you to the edge of lashing out at loved ones, who are not intentionally trying to upset you.

Instead of reacting impulsively to a loved one’s eating noises, consider stepping outside for a walk or relocating to a different room until they finish their meal. Take a moment to collect yourself before returning.

It may not be justifiable to lash out at someone engaging in innocuous activities like eating or breathing. However, it is reasonable to remove yourself temporarily from the situation to regain composure. Once you feel more settled, consider using earplugs or noise-canceling headphones before rejoining the group.

For hyperacusis, seek out quieter options for everyday tasks. Opt for less busy and more tranquil grocery stores, even if it means driving a bit further. Look for peaceful bars or venues with outdoor seating where you can escape the noise and crowds while still enjoying a night out with friends.

Takeaways

Creating accommodations and allowing yourself the space to experience emotions without reacting will help in managing triggering sounds or situations, enabling you to navigate through unavoidable challenges more effectively.

Hearing Rehabilitation for Adults with Auditory Processing Disorder

Crum R, Chowsilpa S, Kaski D, Giunti P, Bamiou DE, Koohi N conducted a systematic review and meta-analysis on hearing rehabilitation for adults with auditory processing disorder, analyzing current evidence-based interventions. The research was published in Front Hum Neurosci in 2024. The study aimed to provide valuable insights into effective interventions for this population.

Effects of Music on ADHD

Martin-Moratinos M, Bella-Fernández M, Blasco-Fontecilla H explored the effects of music on attention-deficit/hyperactivity disorder (ADHD) and its potential application in serious video games through a systematic review published in J Med Internet Res in 2023. The study focused on the impact of music on attention and behavior in individuals with ADHD.

Background Noise and Adult ADHD

Bubl E, Dörr M, Riedel A, and other researchers investigated the link between elevated background noise and inattention in adult attention deficit hyperactivity disorder (ADHD) in a study published in PLoS One in 2015. The findings highlighted the association between environmental factors like noise and ADHD symptoms.

Binaural Beats and Adult ADHD Symptoms

Malandrone F, Spadotto M, Boero M, Bracco IF, Oliva F conducted a pilot add-on randomized controlled trial to evaluate the impact of binaural beats on study performance, mind-wandering, and core symptoms of adult ADHD patients. The research was published in Eur Psychiatry in 2022 and aimed to provide insights into alternative therapies for managing ADHD symptoms.