Christmas Often Proves to Be a Nightmare for Misophonia Sufferers.
Lottie is looking forward to spending time with her family this Christmas, but admits one of the only ways she'll endure is by relying on her earplugs - notably for the main festive feast.
For the 23-year-old, Christmas often feels like a especially challenging time as the auditory triggers of family members munching, sipping loudly and nose-blowing make her feel profound anxiety.
"I experience this sensation of immediate anxiety, my entire being will just tense up and it as though I'm in danger, and I need to stop these sounds."
The individual has lived with misophonia for several years and for her that makes the holiday period "deeply taxing".
Misophonia is a reduced tolerance to certain sounds, notably sounds coming from those around you.
It's surprisingly common in the UK. Experts reported a significant portion of people experience it.
Often it's sounds associated with mouth, throat or facial movements that trigger a reaction, including examples such as crunching, breathing, and repetitive finger tapping.
Triggering Stress
She explains: "There are so many various auditory triggers at the holidays and that can be stressful and make you fear it.
"Those close to me are supportive, but I'm very mindful that I don't want to make other people feel uncomfortable. It's like a really big battle of managing my symptoms to ensure everyone else is happy."
So it's clear why the traditionally happy period can rapidly become a source of agony for those with the condition.
Triggers that may appear innocuous, like someone drinking champagne, unwrapping gifts, or eating the holiday meal can cause a strong emotional response that can even result in them withdrawing from gatherings.
She, a young adult, who has experienced sound sensitivity since aged 10, explains her strategy is to listen to music to manage the meal. Typically, she would often retreat in a quiet area to avoid triggering sounds.
She notes her sensitivity is more intense around people she's closest to, so Christmas is always "difficult".
"People assume you to spend time with family, and I want to, but it's physically and mentally challenging.
"I feel as if this sudden rage washes over me, which can feel shameful, or I'll feel stressed and burst into tears and then fight-or-flight will kick in.
"To others it appears as if I'm being difficult and dramatic, but it's tough to describe without firsthand experience."
Several Strategies to Manage
For those affected then there are a few methods you can attempt to manage the situation, as suggested by clinical psychologists.
- Visualise Something Else: Creative thinking is crucial. Try to associate the triggering sound bothering you with an unrelated image. So for example, try to imagine someone's slurping is just a gentle stream. By doing this is to retrain your mind that the sound triggering you is neutral.
- Use Humor: Use lightheartedness and turn the annoying sound into a challenge with the culprit. For instance, if someone is eating noisily attempt mimicking the sound. Through participation, rather than feeling like the sound is unwanted, you become an willing part. And the game aspect should help shift your attention and make you slightly more tolerant.
- Craft a Story: A further strategy is to try to invent a reason about the reason someone creating the sound is doing it. Imagine if someone was sniffing, it could be that they're not in good health or are troubled. By doing this is re-framing the context of the sound. Even though the sound remains identical, your understanding of it shifts from being irritating, to feeling a slightly more compassionate about it.
