Make 2023 the year of staying present

There is a video that someone shared online in which they disclosed an unsettling realisation they had come across.

The individual shared an experience they had a few years prior when they visited the gym without their earphones and then proceeded to make the long walk home to retrieve them to avoid staying at the gym without any audio stimulation.

Coming across this video prompted an awakening, and it was a struggle to recall the last time anything was done in silence.

This is an issue many of us now face.

It has recently become common to listen to static or white noise whilst going to sleep, and brown noise is now a commonly discussed topic on TikTok amongst those looking to block out their inner dialogue entirely.

There is, of course, a line. Many of us use audio to minimise the prominence of outside noise and to help with concentration. Those who are neurodivergent or experience panic attacks can benefit from temporary audio to restabilise their thoughts and disconnect from reality. This becomes an issue when a person is physically uncomfortable at the thought of doing something in silence. Being genuinely present requires you to be fully conscious of your mind and body, which usually requires complete silence or live sound.

Regarding headphone use, listening to audio for prolonged periods of time in a single day can cause vertigo, significantly affecting your focus when the sound travels from your ear to your brain before impacting your nervous system. This can entirely throw you out of reality – leading to disassociation and higher levels of depression and anxiety depending on what you listen to, which can affect the quality of your day.

The good news is that there are a few ways to combat this.

Regular meditation is the best tool to regain mindfulness, given that its primary use is to help you focus on the present. Turning to 5–10-minute mediation techniques to deal with stress can be much more effective and beneficial to your mental and physical health than using audio stimulation to de-stress. Practising meditation also reduces negative emotions and makes you more patient and tolerant, alongside many other benefits.

Going on a walk without audio stimulation is one of the best ways to boost your mood and become more present. Paying attention to the sounds and sights of the outside world will make your walk a lot more mentally enriching and enjoyable. The health benefits of outdoor walks are also near endless. Just 30 minutes a day increases cardiovascular fitness whilst also reducing excess body fat, boosting stamina, and increasing bone strength. A daily 30-minute walk can also reduce the risk of heart disease, type two diabetes, osteoporosis, and some cancers.

To combat the need to listen to white noise or static when going to sleep, it might be worth establishing a relaxing night-time routine and clearing out your sleep space to make falling asleep as easy and enjoyable as possible – it may also be worth leaving your bedroom window open at night during the summer to let in more of the street-sounds as a replacement for artificial background noise.