The Holiday Season Can Be a Terrifying Experience for Misophonia Sufferers.
A 23-year-old is looking forward to being with her family this Christmas, but notes one of the only ways she'll manage to get through it is by relying on her hearing protection - notably for the main festive feast.
For her, this time of year often feels like a particularly difficult time as the sounds of family members munching, sipping loudly and sniffling cause her extremely uncomfortable.
"There's this feeling of sudden panic, my whole body will just tighten and it seems as if I'm in danger, and I need to somehow control these triggers."
She has suffered from sound sensitivity since she was 16 and for her that makes the festive season "exceptionally stressful".
Misophonia is a reduced tolerance to certain sounds, particularly those made by individuals.
The condition is widespread amongst adults. Researchers found nearly 20% people are affected by it.
Typically it's noises connected to bodily functions that cause distress, as well as things like chewing, heavy breathing, and pen clicking.
Triggering Stress
Lottie says: "I face so many assorted problematic noises at the holidays and that can be anxiety inducing and make you fear it.
"Those close to me are aware, but I'm very aware that I don't want to spoil the mood. It's like a constant struggle of managing my symptoms to make sure everyone else is happy."
So it's obvious why the supposedly joyous time of the year can rapidly become a living nightmare for affected individuals.
Noises that may be considered normal, like someone sipping a beverage, unwrapping gifts, or enjoying festive food can cause a powerful reaction that can even result in them avoiding social settings altogether.
The student, a university student, who has struggled with misophonia for over a decade, says the approach she intends to use is to put her earphones in to manage the meal. Typically, she would often retreat in a different room to escape problematic noises.
She explains her misophonia is more intense around people she's most familiar with, so Christmas is always "challenging".
"There is pressure to spend time with loved ones, and I desire to, but it's draining.
"I feel as if this intense irritation comes over me, which can feel embarrassing, or I'll feel stressed and begin to weep and then fight-or-flight will take over.
"It may seem as if I'm being oversensitive and overreacting, but it's tough to describe if you haven't felt it."
Three Ways to Cope
For those affected then there are some different techniques you can try to cope the situation, based on advice from specialists.
- Imagine an Alternative: Imagination is essential. Attempt to link the triggering sound bothering you with an unrelated image. For instance, try to imagine someone's noisy drinking is just a waterfall. The goal is to help your brain learn that the sound triggering you poses no threat.
- Try a Competition: Use lightheartedness and make the irritating noise into a challenge involving the source. As an example, if someone is eating noisily try copying the noise. Through participation, instead of feeling like the sound is unwanted, you become an willing part. And the challenge should help distract your brain and make you slightly more tolerant.
- Craft a Story: A further strategy is to try to create a little story about the reason someone making the noise is having to make that sound. So if someone was making a nasal sound, perhaps they're not feeling well or could be emotional. By doing this is re-framing the context of the sound. Although the noise remains identical, your understanding of it changes from being annoying, to feeling a little more neutral about it.
