What sounds help anxiety?

Exactly what they sound like, these noises are often soft and designed to give you the ultimate relaxing experience. Whispering. ... Blowing. ... Scratching. ... Tapping. ... Page turning. ... Writing. ... Typing. ... Crinkling. More items... •

healthline.com - ASMR for Anxiety: Evidence, Triggers, and More - Healthline

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Share on Pinterest ASMR, or autonomous sensory meridian response, describes a phenomenon that produces a tingling feeling throughout your body. Different audio and visual triggers, such as whispering, fingernail tapping, or watching a brush stroke a surface, can provoke this tingling sensation. It’s similar to frisson, the chills some people get when listening to music, or the tingling you might experience when looking out at a vast, beautiful landscape. Aside from just making you feel good, ASMR might also have the potential to help with feelings of anxiety. The research is promising but (very) limited ASMR’s entry into public consciousness is still fairly recent, and experts are only just beginning to explore the potential benefits of the phenomenon. Existing evidence largely focuses on self-reports of people who watch ASMR videos for various reasons. Several studies have found promising results, though study authors generally agree on the need for more research. “Depending on your sensitivity and receptivity, the ASMR experience is said to provide a sense of calm and well-being,” explains Sadie Bingham, a clinical social worker who specializes in anxiety and provides therapy in Gig Harbor, Washington. According to research from 2015, some people find experiencing ASMR helps relieve negative mood symptoms, including feelings of depression or stress. It also appears to help reduce chronic pain for some people. Research in 2018 found evidence to suggest watching ASMR videos can slow heart rate, leading to a state of relaxation and calm. Study authors noted that many viewers also report an increased sense of connection with others, which can have a positive impact on general well-being. Additional research from 2018 supports these uses, noting that other viewers found ASMR videos helped them: unwind and relax

get to sleep

feel comforted or cared for

experience less anxiety or pain

feel better when sick or upset Watching the videos may also serve as a distraction from anxious thoughts while also promoting feelings of increased relaxation. Researchers don’t yet know exactly how or why ASMR happens for some people. But, as Bingham notes, “any time an experience doesn’t cause harm to you or anyone else, and may produce a sense of well-being, it’s considered beneficial from a therapeutic standpoint.” It’s not for everyone, though Here’s the catch: ASMR doesn’t work for everyone. Research from 2017 suggests it may relate to specific Big Five personality traits. People more likely to experience ASMR tend to: score higher on measures of Openness-to-Experience and Neuroticism score lower on measures of Conscientiousness, Extraversion, and Agreeableness People who don’t experience ASMR often report the videos make them feel creeped out, unsettled, confused, or bored. Even in people who do experience ASMR, certain sounds or visual triggers may not have the intended effect. Some people also note that while certain triggers help relieve their anxiety, other triggers sometimes intensify their symptoms. The ASMR experience appears to be somewhat related to the experience of misophonia, another phenomenon that isn’t fully understood. People with misophonia, which literally means “hatred of sound,” experience an extreme adverse reaction to specific sounds. These sounds vary from person to person, but common misophonia triggers include repeated sounds like: tapping

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chewing, drinking, crunching, or other eating sounds

breathing or sniffling

nail clipping These sounds could make you feel anxious, stressed, panicked, or even enraged. An ASMR video that includes tapping or breathing might provoke these feelings instead of relaxing you. If you try watching ASMR videos and don’t notice any response, exploring different triggers could lead you to more helpful videos. Just be sure to use your best judgment, Bingham recommends. If you feel unsafe, uncomfortable, or experience other negative reactions, it may be best to “stop or proceed with caution,” she says. Things to keep in mind While ASMR helps a lot of people work through mild symptoms of stress or anxiety, it’s not a replacement for therapy or other anxiety treatments, like medication. “There is rarely one thing alone that will resolve any problem,” Bingham says. “This is especially true with mental health.” That said, if experiencing ASMR provides enough relief to reduce your anxiety and improve your well-being, ASMR may be sufficient, she goes on to explain. It’s worth noting, however, that some people report that they develop a tolerance to certain triggers over time and need to take a break in order to feel the benefits again. If ASMR only relieves your symptoms temporarily, or stops having as much of an impact on your distress, it’s best to reach out to a therapist who can offer professional support and guidance that can help you manage your symptoms in a more lasting way. Even if you do seek therapy, there’s no reason to stop using ASMR as a coping strategy alongside treatment, as long as it continues to work for you.

healthline.com - ASMR for Anxiety: Evidence, Triggers, and More - Healthline

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