The Holiday Season Transforms Into a Nightmare for Those with Misophonia.
A 23-year-old anticipates being with her relatives this Christmas, but notes a primary method she'll endure is by using her earplugs - notably for the holiday meal.
For her, Christmas is a particularly difficult season as the noises of people eating, sipping loudly and nose-blowing cause her intense distress.
"There's this feeling of immediate anxiety, my every muscle will just tense up and it as though I'm in danger, and I need to somehow control these noises."
She has lived with sound sensitivity since she was 16 and for her that causes the holiday period "exceptionally stressful".
Misophonia is a decreased threshold to specific noises, particularly those made by individuals.
It is prevalent amongst adults. Researchers discovered nearly 20% people experience it.
Typically it's sounds linked to mouth, throat or facial movements that lead to discomfort, along with things like crunching, breathing, and repetitive finger tapping.
A Source of Dread
Lottie says: "I face so many assorted problematic noises at Christmas and that can be stressful and make you want to avoid it.
"My family are aware, but I'm very conscious that I don't want to make other people feel uncomfortable. It's like a really big battle of enduring my distress to ensure the event goes smoothly."
So it's easy to understand why the supposedly joyous period can quickly turn into a stressful ordeal for those with the condition.
Noises that may seem harmless, like someone sipping a beverage, rustling a roll of wrapping paper, or enjoying festive food can provoke a powerful reaction that can even lead to them withdrawing from gatherings.
The student, a young adult, who has dealt with sound sensitivity from childhood, explains currently her plan is to listen to music to cope. Typically, she would frequently go in a quiet area to escape problematic noises.
She says her condition is worse around people she's closest to, so Christmas is always "challenging".
"There's an expectation to spend time with loved ones, and I wish to, but it's physically and mentally challenging.
"I feel as if this intense irritation washes over me, which can feel awkward, or I'll feel panicked and immediately start crying and then the stress response will kick in.
"To others it appears as if I'm being oversensitive and melodramatic, but it's tough to describe unless you've experienced it."
A Few Techniques to Manage
If it's an issue then there are a few methods you can try to cope the situation, based on advice from clinical psychologists.
- Imagine a Different Scenario: Imagination is essential. Try to associate the triggering sound bothering you with a neutral concept. For instance, try to envision someone's slurping is just a waterfall. This technique is to help your brain learn that the sound triggering you poses no threat.
- Use Humor: Use lightheartedness and turn the annoying sound into a challenge with the person. As an example, if someone is crunching loudly have a go at mimicking the sound. Through participation, rather than feeling like the sound is an attack, you become an willing part. And the competition element should help distract your brain and make you a little less affected.
- Develop a Narrative: A further strategy is to try to fabricate an explanation about the reason someone creating the sound is having to make that sound. So if someone was sniffing, maybe they are not feeling well or are troubled. The idea is altering the perception of the sound. While the sound doesn't change, your interpretation of it changes from being annoying, to feeling a little more neutral towards it.
