Quiet office, loud head

Open-plan noise, bright lights, and “masking” without burning out.

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Start here • Self-check • Red flags • Why this happens • Fixes for today • Cycle tweaks • SHEIQ Masking Matrix™ • Scene kits • Decision ladder • Talk to your Manager/Occupational Health/GP • Downloads • Sources

Start here (3 quick wins)

• Claim two quiet pockets. Block 2 × 25 minutes in your calendar as “focus blocks” (headphones icon).
• Pick one sound guard. Wear over-ear headphones or foam earplugs for 60–90 minutes max, then 5-minute ear rest.
• Change the light, not yourself. Move one desk away from glare/vents or tilt the screen down; drop brightness 10–20%.

You’re not “being precious.” Open-plan design pushes constant micro-interruptions and sensory load. This guide is information, not medical advice.

Today at a glance (so it feels doable)

• Time today: ~7 minutes total
• You’ll need: over-ear headphones or simple earplugs • a small notebook/Notes app • water bottle
• Likely wins: steadier focus before lunch • fewer tension headaches • more energy left after work

Self-check (2 minutes)

Tick what fits this week:

• Head feels hot/loud by midday
• Tense jaw/shoulders, eyes ache in bright zones
• Lose the thread when colleagues chat near the desk
• Forget to drink/eat then crash at 16:00
• Mask fatigue: smile/chat through it, then feel flat on the commute
• Worse pre-period or after poor sleep

Keep this list for your Manager/Occupational Health/GP chat.

Red flags (get urgent help / safety)

• New, severe headache, vision loss, face/arm weakness, slurred speech, confusion → 999/A&E (stroke-like symptoms).
• Sudden eye pain with halos/vomit → urgent eye care/111.
• If work stress is causing thoughts of self-harm, contact NHS 111, Samaritans 116 123, or 999 in an emergency.

(Most office overload is non-urgent; these are safety backstops.)

Why this happens (plain English)

Open-plan spaces pile up sound, glare, movement in the corner of your eye, and social demand. Your brain spends extra energy to filter noise, track faces, and look “switched on”—a kind of masking. Do that for hours and you feel foggy, irritable, headachy, and strangely wired-tired.
Good news: small sound/light/people tweaks plus planned off-ramps save energy without hurting your work.

This guide supports, not replaces, your clinician’s advice.

Fixes for today (you control these)

1) Sound guard (2 minutes)

• Use over-ear headphones or foam earplugs for 60–90 minutes max, then 5-minute ear rest.
• Keep volume under ~60% and you should still hear your name/fire alarm (situational awareness).
• Play low, steady audio (rain/“brown noise”) if music distracts.

2) Light & airflow (2 minutes)

• Drop screen brightness 10–20%; tilt the screen to cut glare.
• Move one desk away from vents; avoid direct airflow on eyes/face.

3) Interruptions (2 minutes)

• Put two 25-minute focus blocks in your calendar each morning/afternoon.
• Set a desk cue: headphones on = focused, off = available.
• Set your Teams/Slack status to “Focus block (back at 11:25 / 15:25)” so colleagues know when you’re available.

4) Body battery (1 minute)

• Sip 150–250 ml water every 45 minutes; stand/stretch 60 seconds at the top of the hour.
• Eat one steady snack at 11:30–12:00 (protein + fibre) to dodge the 16:00 dive.

Cycle tweaks (the SHEIQ way)

• Elevate (earlier phase): Keep two 25-minute focus blocks, drop screen brightness 10–20%, water every 45 min.
• Ignite (busy mid-cycle): Shorten headphone stints to 45–60 min with 5-minute ear rest; batch chats after lunch.
• Radiate (luteal/PMS): Add a 3rd micro-block (15 min) near 15:00; sit further from noisy clusters; book a quiet call room for the last hour if available.

SHEIQ Masking Matrix™ (14-day plan to spend energy where it matters)

SHEIQ tools are co-designed with UK women. Match Task × Sound × People and choose the lightest mask needed.

Days 1–7

• Mark two 25-minute focus blocks in your calendar daily.
• Pick one sound guard (over-ear or earplugs) with 5-minute ear rests.
• Set a visible cue (headphones on = focused).
• Log two moments you masked (what/why/energy 1–10).

Days 8–14

• Keep the above.
• Add a “low-mask” slot: 15 minutes after lunch where you don’t force small talk.
• Trial one environment change (move desk one bay, book a call booth, ask to sit away from the printer).

What success looks like

• By Day 7: fewer afternoon headaches; clearer recall after meetings.
• By Day 14: less “after-work collapse”; fewer days of feeling “peopled out”; Energy at 16:00 up by ≥2 points vs Day 1 or headache days reduced by ≥30%.

Rule of 2s

• If fatigue or headaches persist for 2 weeks despite this, or you need ear/eye guards >2× most days, speak to Occupational Health/GP.

Prefer WhatsApp? Message QUIET to our SHEIQ number to get the SHEIQ Masking Matrix™ as a pocket guide in chat (gentle reminders only if you say yes).

Scene kits (pick what fits your life)

Open-plan desk near chatter

• Rotate seat to face fewer aisles.
• Use “brown noise” + headphones 60 min, 5-min ear rest.
• Batch replies: 10-minute message sweep at 11:50 and 16:10.

Hot-desking days

• Choose a wall/edge seat when possible.
• Bring foam earplugs as a backup for surprise noise.
• Do a 60-second arrival reset: breathe in 4, out 6 + drop screen brightness.

Meeting & Zoom heavies

• Ask for agendas in advance; write 3 bullets you must land.
• Use “camera-off minutes” in longer calls (note in chat).
• Ask for captions if it helps focus; it’s a valid adjustment.
• Stand for 1 minute between calls; drink water.

Decision ladder (what to try next)

• Step 1 (14 days): Blocks + sound guard + light/air tweaks + snack/water + masking logs.
• Step 2: Still fried? Meet your manager to trial a quieter seat/call booth access and clear focus hours on the rota.
• Step 3: Speak to Occupational Health about reasonable adjustments (Acas guidance) and a display screen/lighting assessment.
• Step 4: If headaches, eye pain, or anxiety symptoms persist, book your GP/optician for checks (vision, dry eye, migraine patterns), and consider support for stress or sensory sensitivity.

Talk to your Manager / Occupational Health / GP (copy-paste)

“I’m productive but the open-plan setup leaves me drained and headachy. I’ve run a 14-day plan (focus blocks, sound guard with breaks, light/air tweaks, hydration, masking logs). Could we trial a quieter seat/call-booth access and set two daily focus windows? If needed, I’d like an Occupational Health assessment and a DSE/lighting check.”

Bring your self-check, two-week masking log, and headache/fatigue notes.