The Holiday Season Often Proves to Be a Nightmare for Misophonia Sufferers.
Lottie is looking forward to spending time with her relatives this Christmas, but says one of the only ways she'll manage to get through it is by wearing her earplugs - notably for Christmas dinner.
In her case, this time of year is a especially challenging period as the sounds of family members munching, slurping and breathing heavily make her feel intense distress.
"I experience this sensation of sudden panic, my entire being will just tense up and it as though I'm in a threatening situation, and I need to manage these noises."
She has experienced sound sensitivity since she was 16 and for her that makes the festive season "incredibly overwhelming".
Misophonia is an intense sensitivity to specific noises, particularly those coming from individuals.
The condition is widespread in the UK. A study reported nearly 20% people suffer from it.
Typically it's sounds linked to bodily functions that cause distress, along with examples such as chewing, heavy breathing, and foot tapping.
Triggering Stress
The sufferer notes: "There are so many assorted problematic noises at Christmas and that can be anxiety inducing and make you fear it.
"My relatives are supportive, but I'm very mindful that I don't want to spoil the mood. It's like a constant struggle of managing my symptoms 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 sufferers.
Sounds that may seem harmless, like someone sipping a beverage, unwrapping gifts, or tucking into a Christmas dinner can trigger a powerful reaction that can even cause them withdrawing from gatherings.
The student, a young adult, who has struggled with misophonia from childhood, states currently her plan is to put her earphones in to get through dinner. On any other day, she would often retreat in a different room to escape triggering sounds.
She says her sensitivity is worse around people she's closest to, so Christmas is always "hard".
"People assume you to spend time with family, and I wish to, but it's physically and mentally challenging.
"The sensation is this uncontrollable anger takes hold, which can feel awkward, or I'll feel anxious and burst into tears and then panic will kick in.
"It may seem as if I'm being difficult and dramatic, but it's hard to explain if you haven't felt it."
Three Ways to Manage
If you suffer then there are various strategies you can attempt to manage the situation, according to clinical psychologists.
- Picture an Alternative: Mental imagery is key. Work on connecting the specific noise causing distress with a neutral concept. As an illustration, try to envision someone's noisy drinking is just a gentle stream. By doing this is to help your brain learn that the sound triggering you poses no threat.
- Make it a Game: Use lightheartedness and turn the annoying sound into a game with the culprit. For instance, if someone is crunching loudly attempt mimicking the sound. By joining in, rather than feeling like the sound is being imposed on you, you become an active participant. And the game aspect should help redirect your focus and make you somewhat less sensitive.
- Develop a Narrative: One more method is to try to fabricate an explanation about the reason someone making the noise is behaving that way. Imagine if someone was sniffing, it could be that they're not feeling well or maybe they're upset. By doing this is changing the meaning of the sound. Although the sound stays the same, your understanding of it shifts from being annoying, to feeling a bit more accepting towards it.
