Doctor explains why sitting in silence feels so uncomfortable and when it becomes a real concern

Sitting in silence is not a comfortable experience for most people, and that discomfort has less to do with personality type than one might assume. In urban environments, genuinely silent spaces are rarely available outside of libraries or examination halls.

Even in moments of near-total quiet, the experience can feel unsettling rather than calming. The brain tends to latch onto any available external sound — a ticking clock, distant traffic — which can seem surprisingly amplified in the absence of other noise.

On Tuesday, Dr Kunal Sood, a Maryland-based physician specialising in Anaesthesiology and Interventional Pain Medicine, took to Instagram to explain the phenomenon and outline when it might become a genuine cause for concern.

Why silence can feel uncomfortable

1. Background noise as emotional regulation

Ambient sound serves a useful psychological purpose — it provides the brain with something external to focus on, redirecting attention away from internal dialogue. For those feeling emotionally overwhelmed, this diversion can offer a meaningful sense of relief.

As Dr Sood explained: "External sound gives the brain something predictable to focus on, which may reduce awareness of rumination or uncomfortable emotional states.

"Research suggests people often use music to shift mood, regulate arousal, distract from distress, or manage stress responses."

2. Mental fatigue weakens self-regulation

Emotional regulation becomes considerably harder when the mind is already depleted. "When the brain is mentally fatigued, emotion regulation may become more difficult.

"In that state, passive external stimulation like podcasts, TV, or music can feel easier than effortful internal regulation or sitting quietly with thoughts," Dr Sood noted.

3. Noise as an aid to attention

For some individuals, background sound helps maintain focus rather than disrupt it. "Preferred background sound may improve focus during repetitive or low-demand tasks by modulating arousal and reducing mind-wandering.

"For some people, background audio helps the brain stay anchored during under-stimulating activities," he explained.

When dependence on noise becomes a concern

Whilst background sound can serve legitimate psychological functions, Dr Sood cautioned that over-reliance on it can signal something more troubling.

1. When noise functions as avoidance

If silence consistently triggers stress, intolerance, or anxiety, external sound may be acting as a barrier against uncomfortable thoughts or emotions. Whilst avoidance can temporarily ease distress, it tends to reinforce anxiety over time rather than resolve it.

2. Constant stimulation increases cognitive load

Background media and media multitasking have been associated with differences in attention, working memory, impulsivity, interference control, anxiety, and learning outcomes. Dr Sood noted, however, that the evidence gathered in this area is not always causal in nature.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.