The Noise in My Head is Louder Than the World

Sometimes the loudest battles are fought in silence.”

There’s a strange kind of silence in the world when your mind is screaming.

I have passed through streets filled with people, cars honking and cries of vendors, people laughing in cafes, buses hissing each time they had to stop. But I heard nothing--nothing, really. Not that the world was silent, but I could hear a louder noise in my head.

It is not always a shout of anger. Occasionally it is a cloud of whispers. Doubt, replays of a conversation, the inescapable what-ifs that stick like leaves. Other times it is memories like drums--things I can never undo, things I can never change, things I am too frightened to walk into.

You know what I mean, doncha? When the war within you overpowers the music of life without?

It’s easy for others to say, “Just stop overthinking,” as if the mind were a radio you could turn off with a twist of the dial.
But the truth is, when the noise comes, it’s not just in your head, it’s in your chest, in your gut, in your throat. It changes the way you breathe, the way you see the world.

It’s like being at a party where everyone else is laughing, but you’re stuck holding a broken cup, wondering how to put it back together without spilling what little you have left.

Some days, I think the noise is trying to protect me warning me about dangers that aren’t really there. Other days, it feels like sabotage, a cruel trick my own brain plays on me.

The weird part about the mental noise is the fact that it is so lonely. The world could be just in front of you- people you like, places you love, and yet you are not there. You are in a room nobody can see, no windows in the room, and the echoes never cease.

And what is the worst? You laugh all the same. You laugh when you should. You say you are fine as though it is a scripted line. Because explaining it feels impossible. How do you tell someone, “It’s not that I’m sad, it’s just that my mind is a hurricane right now”?

Then, I have come to understand that quiet does not mean silence but it is creating space to hear quieter voices.

When it gets too noisy I have begun to do little things:

Breathing in and out, not in anxious shallow gasps, but deep breaths, where I can feel the weight of air filling my lungs, a line to be pulled back into the now.


Writing-allows the noise to flow out on paper so that it is no longer just inside me.

Just walking, without headphones, and letting the actual sounds of life, the rustling of the leaves, the distant laughter, the fridge hum, to compete with the mess going on in my head.

The noise does not go away but it is no longer like a storm rather it is like rain--something I can walk through without drowning.

The thing I often forget, maybe you do too, is that the world doesn’t stop existing just because I can’t hear it right now. Life is still laughing in coffee shops, still blooming in gardens, still whispering through pages of books.


Sometimes, the only way to lower the volume in my head is to choose to notice one small thing outside myself. The way light falls on a wall. The taste of something warm. The sound of a friend’s voice saying my name.

These tiny moments are like pebbles I drop into the roaring sea of my mind. Small, maybe, but enough to make ripples that remind me I am here.

This is the most shocking thing I have found out: The noise my head makes is not my enemy- it is a voice. And voices are saying something, even loud and messy ones.

Other times it is telling me that I am scared. Other times, it is revealing to me what is damaged. At other times it is pleading with me to sleep.

I have learned to listen to it in a completely different way- not to believe everything it says but to know why it says it. And the noise is no longer so terribly frightening because of that shift, that very small change in the way I listen.

The reason being the noise might not actually be attempting to kill me- the noise might simply be attempting to be heard.

If you’re reading this and your mind is louder than the world right now, I want you to know something: You’re not weak. You’re not broken. You’re just carrying something heavy in a place no one else can see.

I don’t have magic words that will silence it. But I can offer this, sit with it. Not forever, not to feed it, but to remind yourself that you’re still here in the middle of it. And that the world is still waiting for you.

It’s not about “fixing” yourself. It’s about learning to dance with the noise until it becomes part of the song.

There’s a quote I once read that stuck with me:
"Sometimes the most important thing in a whole day is the rest we take between two deep breaths."

I think about that often when my thoughts are too loud. Because maybe the goal isn’t to silence the noise completely, maybe the goal is to find the quiet inside it.

So tonight, when the noise rises again, I will remember: The world is still there. And so am I.
And that is enough, for now.

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