Silence and solitude calm your inner chaos
Illustration by Indigo Rael
by Krati Mehra
In movies, there is a powerful metaphor: the protagonist standing still in vibrant technicolor while the world rushes by in a blur. This imagery beautifully captures the essence of solitude and silence — a sanctuary within, untouched by external chaos. Standing still while everything moves around you can reveal just how peaceful being alone can feel.
As the world spins out of control, if you can disengage and retreat within yourself, you can find a reserve of strength, a quiet power that can help you meet life with dignity without becoming an extension of the surrounding turmoil. This inner silence, a cultivated quietude, or inner tranquility. mutes the relentlessly loud cacophony of existence, allowing you to hear the only voice that truly matters — your own wisdom and accumulated knowledge.
While it may read like one, this isn't just a fantasy; it's a skill that can be cultivated by embracing silence and solitude. It is what helped me recover from depression and go from an anxiety-ridden emotional wreck to someone calm and resilient. During life’s more challenging periods, my ability to retreat into solitude becomes a source of rejuvenation and strength, making it my most cherished superpower.
The greatness birthed by solitude
Solitude has long been a source of inspiration for artists, writers, and thinkers like Virginia Woolf, Henry David Thoreau, Thomas Edison, Friedrich Nietzsche, and many others.
For Issac Newton, the most isolated and solitary time of his life – the plague years – was also the most intellectually productive. This lent credence to his belief that “Truth is the offspring of silence and meditation.” Thoreau, too, believed that solitude places you in direct communion with nature, natural beings, and God and, in doing so, facilitates thinking and deliberate living.
Connection between well-being, healthy emotional regulation, and solitude
Even the scientific community that once focused on the dangers of solitude, often linking it with mental illnesses and isolation, is now recognizing its benefits. A study published in the Personality and Social Psychology Bulletin shares that solitude can calm people’s emotional states, regulating intense positive and negative feelings. Psychologist Ketan Parmar, M.D., MBBS, explains, “Solitude aids in emotional regulation by allowing individuals to disengage from stimuli that trigger emotional responses. It provides a space for reflection, understanding, and management of emotions.” By offering a respite from social demands, regular periods of solitude can also alleviate symptoms of anxiety and depression.
Another study exploring the impact of intentional solitary time in nature on well-being across several dimensions found that solo experiences significantly enhance well-being through both hedonic (pleasure-seeking) and eudemonic (meaning and self-realization) pathways.
Similar positive outcomes have been observed in adolescents who spend time alone. For children, solitude is not only beneficial but essential for development. “In an era where structured activities and digital distractions often dominate, unstructured time alone can be rare. Yet, during these moments of solitude, children learn how to be comfortable with themselves, develop problem-solving skills, and cultivate an inner dialogue that is supportive and nurturing,” explains Parmar.
“Solitude in childhood lays the foundation for a healthy relationship with oneself, critical for emotional resilience and mental health.”
Why we struggle to be solitary
The struggle to be silent and solitary stems from various factors, including societal norms that often equate being alone with loneliness, the discomfort of sitting with your thoughts, and the fast-paced, distraction-filled nature of modern life.
Moreover, according to clinical psychologist Harpreet K. Chattha, Ph.D., painful emotions or thoughts can come to the surface when we are not numbing or distracting ourselves and are fully present. This can be very challenging to experience. “Mindfulness, rather than suppressing them, allows these internal experiences space. We can view internal experiences without a lens of judgment or without a mind that is splintered into the past, present, and future.”
Taking small steps toward it can transform solitude from a daunting concept into a cherished practice, enabling us to navigate life's challenges more effectively and with greater composure.
Redefining solitude in a social world
The first step toward embracing solitude is shifting our perception of it.
In a society that celebrates sociability, extroversion, and constant connectivity, individuals may hesitate to embrace solitude, fearing being labeled as social rejects. Adding weight to the idea, a recent study has shown that solitude can be a good thing when embraced with its benefits in mind. “It is important to understand that solitude helps only when it is a deliberate choice to value your time and energy rather than when it is forced,” says therapist Erika Pranzo, LPC.
Deliberate disengagement and a slower pace of life
A positive step forward can be gradually decreasing the amount of stimulation in life. It can be done by disengaging when possible. For example, when brushing your teeth, stand still and gaze into your eyes in the mirror. Choose reading over binge-watching Netflix or social media scrolling. When exercising, consider doing it in silence. Or try taking a walk without your phone or drawing without music.
Establish boundaries and set aside time where you are intentionally unavailable to others and free from technological interruptions. Doing so every day will free up your mental space, calm your energy, and, over time, make it easier to be in your own company and present with your thoughts, positive or negative, without seeking distraction.
A daily routine with early morning hours dedicated to silent walks, mindful yoga, meditation, and other solitary pursuits aided in my recovery from depression. Being awake when everyone else is asleep makes you feel freer. The absence of noise, strife, and other people's energy gives you a direct line to the Universe. You are free to breathe, dream, express, and perhaps, in the absolute silence of the morning, even God listens.
Engaging activities for presence and flow
Activities that fully engage your faculties and demand all your attention can anchor you in the present, leading to a state of flow where time bends, “and magic becomes real,” as described by Danielle Winston. Such activities provide a constructive way to spend time alone and encourage introspection and mindfulness. Breathwork, grounding exercises, and mindful movement help you connect with your body and surroundings, enhancing self-awareness and fostering a stronger connection with your inner self.
Spiritual practices, like mantra chanting or ritualistic prayers, can be powerful tools for some for finding peace in stillness. Such practices can quiet the mind, center your thoughts, and add to your inner reserves. To integrate solitude and silence into your daily routine, start small and slowly deepen the practice over time. For children, stories can be a wonderful tool.
As we navigate the complexities of contemporary life, let us remember that the power to find calm amidst the chaos lies within us. Our inner world is sacred. Don't let the binging and the doom-scrolling drown out the inner voice or corrupt the energy that supports creation and well-being. Use it to nurture your mind and create a little reservoir of strength and calm within yourself — something to tap into when the going gets tough.
Krati Mehra is a writer, content strategist, and former podcast host creating emotionally intelligent, insight-driven content for purpose-led individuals and brands. She specialises in long-form blogs, brand storytelling, and writing that resonates.
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