CLEVELAND — It's hard to find some true quiet time these days. Whether your roommates are talking on the phone as they work from home, or your kids are running around the house or you're milking every last drop of TikTok, finding quiet time is healthy for the body and the mind.
In a recent blog post on the Clinic's website regarding mental health, clinical health psychologist Amy Sulllivan, PsyD, ABPP, explains why it's important to take some time to unplug and how you can get started.
"When we're frazzled, our fight-or-flight response is on overload causing a host of problems," says Dr. Sullivan. "We can use calm, quiet moments to tap into a different part of the nervous system that helps shut down our bodies' physical response to stress."
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According to Dr. Sullivan, being still and silent can lead to many positive health benefits such as lower blood pressure, reduction in muscle tension and an increase in focus and cognition.
"There are cultural difference when it comes to welcoming silence. In America FOMO (fear of missing out) runs deep," the post continues. "Americans often use external stimuli - like devices or social media - to distract themselves from personal thoughts or feelings that are uncomfortable. Culturally, we tend to be less adept at managing boredom through creative pursuits or a meditation practice."
But allowing yourself time to "space out" gives you opportunities to relax and recharge. This time rest often gives us time to reflect and can lead to improved communication skills, stronger relationships and increased creativity.
Lastly, as quiet time can be uncomfortable for many people, introverts may adopt to silence more easily than extroverts.
"Extroverts can be completely comfortable in boisterous situations, whereas introverts tend to be more reflective. They prefer smaller crowds and often have insightful thoughts," Dr. Sullivan states. "Society tends to value extroverts because they are more vocal or better presenters, but we have to recognize that introverts process information in a way that promotes creativity and problem-solving because they talk less and listen more. There is huge value to that."
Dr. Sullivan recommends meditation as one of the best ways to incorporate quiet time into your day, though it can be difficult to sit still for the first minute. Slowly increase your sessions until you are between five and 15 minutes in the morning and evening. This can be while you enjoy your morning coffee without a device in hand, daydreaming out the window the next time you're a passenger in a car or just walking around by yourself listening to natural noises around you instead of music.
Quiet moments can still exist in today's hectic world, you just have to recognize them and take advantage of them as they come.