Christmas Often Proves to Be a Nightmare for Misophonia Sufferers.
Lottie is looking forward to being with her relatives during the festive period, but notes one of the only ways she'll endure is by relying on her earplugs - especially during the main festive feast.
For her, the holidays often feels like a especially challenging time as the noises of family members munching, slurping and sniffling make her feel intense distress.
"There's this wave of sudden panic, my entire being will just tighten and it feels like I'm in a threatening situation, and I need to somehow control these noises."
The individual has lived with misophonia for several years and for her that causes the festive season "exceptionally stressful".
Misophonia is a reduced tolerance to certain sounds, especially noises made by individuals.
It is prevalent across the population. Experts found almost one in five people are affected by it.
Frequently it's sounds connected to mouth, throat or facial movements that lead to discomfort, including things like chewing, heavy breathing, and repetitive finger tapping.
A Source of Dread
She explains: "I face so many different triggering sounds at Christmas and that can be anxiety inducing and make you dread it.
"Those close to me are understanding, but I'm very aware that I don't want to spoil the mood. It's like a really big battle of enduring my distress to guarantee others enjoy themselves."
So it's clear why the most wonderful season can transform into a living nightmare for sufferers.
Sounds that may appear innocuous, like someone sipping a beverage, opening presents, or eating the holiday meal can trigger a visceral feeling that can even result in them avoiding social settings altogether.
The student, a university student, who has struggled with misophonia for over a decade, explains currently her plan is to use headphones to cope. Typically, she would usually isolate herself in a different room to minimize problematic noises.
She notes her condition is more pronounced around people she's closest to, so the holidays is always "challenging".
"There's an expectation to be around family, and I desire to, but it's draining.
"The sensation is this uncontrollable anger comes over me, which can feel shameful, or I'll feel panicked and begin to weep and then panic will kick in.
"It can come across as if I'm being oversensitive and dramatic, but it's tough to describe without firsthand experience."
A Few Techniques to Cope
For those affected then there are a few methods you can attempt to manage the situation, as suggested by clinical psychologists.
- Picture Something Else: Mental imagery is key. Try to associate the triggering sound causing distress with a neutral concept. So for example, try to picture someone's slurping is just a gentle stream. By doing this is to teach your brain that the sound affecting you is neutral.
- Use Humor: Use lightheartedness and make the irritating noise into a challenge with the culprit. For example, if someone is eating noisily try 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 shift your attention and make you a little less affected.
- Create a Scenario: A further strategy is to try to invent a reason about why the person making the noise is doing it. So if someone was sniffing, perhaps they're not in good health or are troubled. By doing this is changing the meaning of the sound. While the noise doesn't change, your understanding of it moves from being aggravating, to feeling a bit more accepting about it.
