Christmas Can Be a Nightmare for Misophonia Sufferers.
Lottie anticipates being with her family this Christmas, but says one of the only ways she'll endure is by relying on her earplugs - notably for the holiday meal.
For her, this time of year can be a notably tough season as the auditory triggers of family members munching, drinking noisily and breathing heavily cause her extremely uncomfortable.
"I get this sensation of sudden panic, my whole body will just tighten and it as though I'm in a threatening situation, and I need to stop these sounds."
She has lived with this condition for several years and for her that causes the Christmas time "exceptionally stressful".
Misophonia is a decreased threshold to particular auditory triggers, especially noises made by other people.
It's surprisingly common amongst adults. A study found nearly 20% people experience it.
Often it's sounds associated with eating or drinking that trigger a reaction, as well as examples such as crunching, breathing, and pen clicking.
'Anxiety Inducing'
The sufferer notes: "You encounter so many various auditory triggers at the holidays and that can be daunting and make you fear it.
"My family are supportive, but I'm very aware that I don't want to make other people feel uncomfortable. It's like a constant struggle of enduring my distress to guarantee everyone else is happy."
So it's obvious why the supposedly joyous period can transform into a living nightmare for those with the condition.
Sounds that may be considered normal, like someone sipping a beverage, unwrapping gifts, or enjoying festive food can trigger a visceral feeling that can even lead to them withdrawing from gatherings.
She, a 21-year-old student, who has experienced misophonia from childhood, explains her strategy is to listen to music to manage the meal. Typically, she would frequently go in a different room to minimize problematic noises.
She explains her misophonia is more pronounced around people she's closest to, so the holidays is always "challenging".
"There's an expectation to spend time with loved ones, and I want to, but it's exhausting on all levels.
"The sensation is this uncontrollable anger takes hold, which can feel embarrassing, or I'll feel panicked and begin to weep and then the stress response will kick in.
"It can come across as if I'm being oversensitive and overreacting, but it's difficult to convey without firsthand experience."
A Few Techniques to Manage
If it's an issue then there are various strategies you can attempt to manage the situation, according to clinical psychologists.
- Picture a Different Scenario: Imagination is crucial. Try to associate the specific noise affecting you with something completely different. So for example, try to picture someone's noisy drinking is just a gentle stream. By doing this is to retrain your mind that the sound triggering you isn't harmful.
- Make it a Game: Use lightheartedness and turn the annoying sound into a game with the person. As an example, if someone is eating noisily have a go at joining in. Through participation, rather than feeling like the sound is unwanted, you become an engaged person. And the competition element should help redirect your focus and make you somewhat less sensitive.
- Create a Scenario: Another technique is to try to create a little story about the reason someone creating the sound is having to make that sound. Imagine if someone was making a nasal sound, maybe they are not at their best or could be emotional. This approach is changing the meaning of the sound. Although the noise remains identical, your reaction of it shifts from being irritating, to feeling a bit more accepting about it.
