Christmas Can Be a Nightmare for Misophonia Sufferers.
A 23-year-old is looking forward to being with her relatives this Christmas, but says a key strategy she'll cope is by using her noise-cancelling devices - notably for Christmas dinner.
For her, the holidays can be a particularly difficult period as the sounds of people eating, drinking noisily and sniffling cause her intense distress.
"There's this wave of sudden panic, my every muscle will just tighten and it feels like I'm in a threatening situation, and I need to manage these sounds."
She has suffered from this condition for several years and for her that renders the festive season "exceptionally stressful".
Misophonia is an intense sensitivity to certain sounds, particularly those produced by other people.
The condition is widespread amongst adults. A study found a significant portion of people are affected by it.
Often it's sounds linked to bodily functions that trigger a reaction, as well as things like chewing, heavy breathing, and pen clicking.
'Anxiety Inducing'
Lottie says: "You encounter so many different triggering sounds at the holidays and that can be daunting and make you fear it.
"Those close to me are supportive, but I'm very conscious that I don't want to spoil the mood. It's like a internal conflict of managing my symptoms to guarantee others enjoy themselves."
So it's clear why the supposedly joyous time of the year can rapidly become a stressful ordeal for those with the condition.
Triggers that may seem harmless, like someone sipping a beverage, rustling a roll of wrapping paper, or enjoying festive food can provoke a strong emotional response that can even lead to them withdrawing from gatherings.
Jenna, a university student, who has struggled with misophonia for over a decade, explains currently her plan is to listen to music to manage the meal. On any other day, she would frequently go in a quiet area to avoid triggering sounds.
She notes her condition is more intense around people she's most comfortable with, so Christmas is always "difficult".
"People assume you to be around loved ones, and I want to, but it's exhausting on all levels.
"It's like this uncontrollable anger washes over me, which can feel awkward, or I'll feel stressed and burst into tears and then panic will kick in.
"It can come across as if I'm being oversensitive and overreacting, but it's hard to explain unless you've experienced it."
A Few Techniques to Cope
If you suffer then there are some different techniques you can try to cope the situation, based on advice from clinical psychologists.
- Imagine a Different Scenario: Mental imagery is essential. Try to associate the triggering sound affecting you with an unrelated image. So for example, try to picture someone's slurping is just a waterfall. The goal 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 challenge with the person. As an example, if someone is eating noisily have a go at mimicking the sound. By mimicking, instead of feeling like the sound is an attack, you become an active participant. And the challenge should help redirect your focus and make you slightly more tolerant.
- Develop a Narrative: A further strategy is to try to create a little story about why the person making the noise is doing it. For example if someone was sniffing, it could be that they're not at their best or could be emotional. By doing this is re-framing the context of the sound. Even though the sound remains identical, your reaction of it shifts from being irritating, to feeling a little more neutral about it.
