How to reduce anxiety: Here's how ASMR and white noise can help you relax your mind

White noise and ASMR offer accessible, non-invasive options for managing anxiety. (Image: Canva)

Anxiety has become a common experience for many. From work pressures to personal challenges, the modern lifestyle often leaves individuals feeling overwhelmed. Amid these stressors, two unconventional but effective tools have emerged as popular aids in anxiety relief: white noise and autonomous sensory meridian response (ASMR).

White noise refers to a consistent sound that covers all frequencies audible to the human ear, creating a sound blanket that can mask other disruptive noises. It’s often likened to the sound of a fan, static on a television, or the gentle hum of an air conditioner. The uniformity of white noise makes it particularly effective in creating a calming environment, which can help to reduce anxiety. Relatedly, Autonomous Sensory Meridian Response, commonly known as ASMR, is another tool that has gained immense popularity for its anxiety-relieving properties.

ASMR refers to the tingling sensation that some people experience in response to specific auditory or visual stimuli. These stimuli can include whispering, tapping, gentle brushing, or even soft creaking sounds. Combining white noise and ASMR can create a multi-layered auditory experience that maximises their calming effects. Here’s how you can effectively blend these two tools:

Layering white noise with ASMR triggers

One effective way to combine white noise and ASMR is by layering them. For instance, you could play white noise resembling the sound of rainfall and layer it with ASMR triggers such as the soft tapping of raindrops on a window, gentle whispering, or the sound of pages turning in a book. This combination can evoke the cosy feeling of being indoors during a rainstorm, promoting a sense of comfort and tranquillity.

Also see: Are you not able to work or struggling to focus? Here's why you should take a break

Using binaural beats with white noise and ASMR

Binaural beats are auditory illusions perceived when two slightly different frequencies are played separately into each ear. When combined with white noise and ASMR, binaural beats can help in synchronising brainwaves, promoting a relaxed state of mind. For example, you could use white noise that mimics ocean waves, combined with ASMR sounds like the soft swishing of water. Adding binaural beats in the background at a frequency such as 6 Hz can create a deeply calming environment.

Personalised ASMR and white noise playlists

Creating personalised playlists that blend white noise and ASMR sounds can be another effective approach. Tailor these playlists based on the specific triggers and white noise types that resonate with you the most.