When it’s too noisy, I’ll find a way to soothe the mind first. Meditation, taking a walk, a little exercise, or yoga—then after that, I begin to observe not only the mind but also the heart. Can never listen and use only one, both should be in this together. When I find it hard to voice it out, I’d write or do self-talk until I’m sure it’s safe to travel the word out seeking advice or whatever I need at that moment.