Noise cancelling headphones: Yes or No?

Today, I came across a Dutch article in the newspaper titled “A growing number of young people cannot tolerate ambient noise”. It explored how more young people are struggling with sensitivity to everyday sounds, like dishwashers or even voices, and pointed to noise cancelling headphones as a possible cause. While there’s some merit to this argument, I believe the issue is more nuanced.

Noise cancelling headphones aren’t the problem - they’re a signal. A signal that the nervous system is overwhelmed and unable to process sensory input properly. When people rely heavily on these devices, it’s often because their environment feels unmanageable, triggering a survival response.

So, what’s really happening?

When the nervous system becomes overstimulated, often due to chronic stress or trauma, it starts to perceive neutral sensory input, like sounds, as threats. This heightened state of vigilance is a hallmark of trauma, not simply “noise sensitivity.” The brain in this state is primed to focus on potential dangers, like low (rumbling) or high (sharp) frequencies, while filtering out mid-tones - frequencies crucial for creating a sense of safety and connection.

Mid-tones, like human voices, help regulate the nervous system by signaling calm and social engagement. When the brain suppresses these tones, social situations can feel threatening rather than soothing, often leading to isolation and an overreliance on tools like noise cancelling headphones to manage the sensory overload.

The role of noise cancelling headphones

The article suggested that overuse of noise cancelling headphones makes the brain more sensitive to sound. I see it differently. Overuse doesn’t necessarily increase sensitivity to sound - it exacerbates the trauma response. By blocking out sensory input entirely, the brain stays stuck in its hyper-vigilant state. The nervous system never has the chance to re-learn that the world is safe, and the cycle of trauma continues.

In many cases, noise cancelling is very much needed to calm down the nervous system, and they will bring temporary relief, but they cannot address the deeper trauma and disregulation of the nervous system.

So, what can we do?

Healing from this kind of sensory trauma requires addressing the root cause: the nervous system’s disregulation. Fortunately, there are effective, evidence-based approaches that can help:

1. Safe and Sound Protocol (SSP)

Developed by Dr. Stephen Porges, SSP is a gentle, non-invasive therapy that uses filtered music to reintroduce mid-tones to the nervous system. By doing so, it rewires the brain to focus more on safety cues, helping to reduce the hyper-focus on potential threats. SSP is particularly effective for individuals dealing with PTSD, complex PTSD (cPTSD), autism and depression. Clients often describe feeling calmer, more socially engaged and better equipped to navigate their environments after SSP sessions.

2. Qigong Sensory Treatment (QST)

For children, QST is an incredible tool for addressing sensory challenges. This hands-on therapy uses gentle touch to regulate the sensory nervous system. Unlike approaches that simply manage symptoms, QST works to heal the trauma stored in the body, helping children process stimuli more effectively and naturally.

Both approaches recognise that healing isn’t about avoiding sensory input - it’s about gently teaching the nervous system to trust its environment again.

Reframing the conversation

Noise cancelling headphones aren’t the enemy. They’re a coping mechanism for an overwhelmed system. However, relying on them as the sole solution reinforces avoidance, which keeps the nervous system stuck in survival mode. The true solution lies in guiding the nervous system back to safety through intentional, therapeutic interventions.

My sense is that, collectively, we are becoming more sensitive - and this isn’t necessarily a bad thing. The challenge lies in the fact that our lifestyles and environments haven’t evolved to support this shift. This mismatch creates a breeding ground for sensory trauma.

By creating spaces and adopting practices that honor this growing sensitivity, we can reduce sensory trauma and build a world that supports both our nervous systems and our deeper human need for connection.

Let’s talk

Have you noticed similar patterns of sound sensitivity in your practice or community?
What approaches have you found effective in supporting sensory regulation?
I’d love to hear your experiences and insights - let’s learn and grow together.