The Power of Silence: How Quiet Time Can Improve Your Mental Health
In today’s always-on world, silence can feel almost uncomfortable. From the moment we wake up, we’re surrounded by sound—notifications, conversations, background music, podcasts, and endless information competing for our attention. For many people, true quiet doesn’t arrive until they fall asleep.
As the Director of Career Management at the University of Chicago Booth School of Business, I’ve seen firsthand how constantly processing input can overload our nervous systems. One of the simplest yet most effective ways to support your mental health isn’t adding another activity—it’s intentionally creating moments of silence.
During a Mental Health Minute on CBS Chicago, I discussed how silence can help calm an overstimulated nervous system and provide genuine mental restoration. In this blog, I’ll share why silence works, how it benefits your mental health, and a practical 4-step exercise to bring quiet into your day.
Why We Struggle to Be Quiet
When we think about relaxing or recharging, we often picture doing something—watching a show, scrolling social media, listening to music, or chatting with someone we love. While these activities can feel enjoyable, they still require our brains to process stimulation.
From my experience, this constant input can actually increase stress. Our nervous systems are often already overloaded, and adding even pleasant stimulation can keep us in a heightened state of alertness.
Silence removes that extra layer. It gives your brain permission to pause and simply be.
So why does sitting quietly feel uncomfortable at first?
For many of us, silence is no longer familiar. We’ve trained ourselves to fill every spare moment, and when the noise stops, we’re suddenly face-to-face with stillness. That initial discomfort is completely normal—and temporary.
FAQ
Q1: Why is it hard to sit in silence in today’s world?
A1: We’re used to filling every moment with noise and activity, so stillness can feel unfamiliar. When stimulation stops, the brain and nervous system need time to adjust, which can make silence feel uncomfortable at first.
Q2:How can I ease into sitting quietly?
A2: Start with short periods of quiet, find a space where you won’t be interrupted, silence your phone, and focus on simply breathing. Gradually, your mind and body will learn to relax and enjoy these moments of stillness.
The Mental Health Benefits of Silence
When practiced intentionally, silence can offer powerful mental and emotional benefits. In my experience and supported by research, these benefits include:
Reduced stress and nervous system overload
Improved focus and mental clarity
Greater emotional awareness
A sense of grounding and calm
Feeling genuinely recharged rather than distracted
Many people—including myself—find that it feels awkward at first. But over time, these quiet moments become something you genuinely look forward to, providing a simple yet profound way to support your mental well-being.
FAQ
Q1: What positive effects does silence have on mental health?
A1: Practicing silence can reduce stress, improve focus and mental clarity, enhance emotional awareness, and create a sense of grounding and calm. It helps the nervous system reset and allows you to feel genuinely recharged.
Q2:What should I expect when I start practicing silence regularly?
A2: Initially, quiet moments may feel unfamiliar, but over time, silence becomes a restorative and even enjoyable part of your routine. Many people notice improved clarity, emotional balance, and renewed energy.
A Simple 4-Step Silence Practice
If sitting in silence sounds intimidating, start small. This practice is intentionally simple and accessible.
1. Choose a quiet space
Find a place where you won’t be interrupted. This could be your bedroom with the door closed, a quiet park, or any calm outdoor space.
2. Silence your phone
Turn off notifications and place your phone out of sight. Removing visual and auditory distractions is key to experiencing the full benefit.
3. Take one deep breath
Slowly inhale, then fully exhale. There’s no special technique required—just one intentional breath to signal a pause.
4. Sit in silence and simply be
This is the most important step. No multitasking. No problem-solving. No planning. Just sit.
If this feels challenging, start with one or two minutes. Gradually work your way up to three, four, or five minutes. Over time, your nervous system begins to associate silence with safety and rest.
FAQ
Q1:How do I practice sitting in silence for mental health?
A1: Choose a quiet space, silence your phone, take one deep breath, and sit without engaging in tasks or distractions. The goal is to reduce stimulation and allow the nervous system to pause.
Q2:How long should I sit in silence to experience benefits?
A2: Start with one to two minutes and gradually increase to three, four, or five minutes. Even short periods help the nervous system associate stillness with safety and rest.
Making Silence a Daily Habit: Pushing Through the Awkward Phase
Feeling uneasy or restless during silence doesn’t mean you’re doing it wrong—it means you’re doing something new. Silence isn’t about emptying your mind or achieving perfect calm. Thoughts will come and go, and that’s okay. The goal isn’t to control your thoughts, but to reduce stimulation and give your nervous system a break. Think of it as a short vacation for your brain. The benefits often appear after you push through that initial discomfort.
You don’t need long meditation sessions to experience the effects. Even a few minutes of intentional quiet each day can make a noticeable difference in how you feel. Try incorporating silence into your routine:
First thing in the morning, before checking your phone
During a short midday break
Before bed, to signal your body it’s time to rest
In a culture that rewards constant productivity and connection, choosing silence is a simple but powerful form of self-care. Sometimes, the most effective way to support your mental health is to turn the volume down—and allow yourself to simply be still.
FAQ
Q1:How can I push through the awkward phase of silence?
A1: Feeling uneasy during silence is normal—it signals that your brain is adjusting to reduced stimulation. This initial discomfort often fades as the nervous system begins to relax.
Q2:How can I make silence part of my daily routine?
A2: No. Silence isn’t about stopping thoughts, but about reducing stimulation. Even with wandering thoughts, your nervous system can still experience calm and restoration.
Why Silence Works
Constant stimulation—from screens, conversations, and background noise—keeps the nervous system on high alert, increasing stress and mental fatigue. By intentionally creating quiet moments, you give your brain a break, allowing focus, clarity, and emotional balance to return.
Practicing silence isn’t about emptying your mind or forcing calm—it’s about reducing input and letting your nervous system reset. Even a few minutes a day can help you feel more grounded, recharged, and capable of responding to life rather than reacting to constant noise.
Start small, push through the initial awkwardness, and make silence a daily habit. Over time, it becomes a powerful tool for mental restoration and emotional resilience.
