Christmas Can Be a Living Hell for Those with Misophonia.
One young woman is looking forward to spending time with her loved ones over the holidays, but notes one of the only ways she'll endure is by relying on her noise-cancelling devices - particularly at Christmas dinner.
For her, the holidays often feels like a notably tough time as the auditory triggers of other people chewing, drinking noisily and sniffling trigger extremely uncomfortable.
"I experience this feeling of sudden panic, my entire being will just tighten and it feels like I'm in danger, and I need to stop these triggers."
The individual has experienced sound sensitivity from a young age and for her that makes the holiday period "incredibly overwhelming".
Misophonia is an intense sensitivity to certain sounds, particularly those coming from other people.
The condition is widespread in the UK. Experts found nearly 20% people suffer from it.
Often it's sounds associated with bodily functions that cause distress, along with examples such as crunching, heavy breathing, and repetitive finger tapping.
A Source of Dread
Lottie says: "You encounter so many assorted problematic noises at the holidays and that can be anxiety inducing and make you fear it.
"Those close to me are understanding, but I'm very aware that I don't want to upset others. It's like a really big battle of sacrificing my own sanity to ensure the event goes smoothly."
So it's easy to understand why the traditionally happy time of the year can quickly turn into a stressful ordeal for those with the condition.
Noises that may seem harmless, like someone slurping a Buck's fizz, unwrapping gifts, or enjoying festive food can cause a visceral feeling that can even lead to them avoiding social settings altogether.
She, a young adult, who has dealt with misophonia from childhood, says currently her plan is to use headphones to cope. On any other day, she would often retreat in a quiet area to avoid triggering sounds.
She notes her misophonia is more pronounced around people she's most comfortable with, so Christmas is always "difficult".
"There is pressure to spend time with family, and I desire to, but it's physically and mentally challenging.
"It's like this uncontrollable anger takes hold, which can feel embarrassing, or I'll feel panicked and burst into tears and then the stress response will take over.
"It can come across as if I'm being difficult and melodramatic, but it's difficult to convey unless you've experienced it."
Several Strategies to Cope
If it's an issue then there are various strategies you can use to handle the situation, as suggested by experts.
- Imagine an Alternative: Mental imagery is key. Work on connecting the particular sound bothering you with an unrelated image. So for example, try to imagine someone's noisy drinking is just a waterfall. This technique is to retrain your mind that the sound triggering you is neutral.
- Make it a Game: Use lightheartedness and turn the annoying sound into a game with the person. As an example, if someone is crunching loudly attempt copying the noise. By joining in, rather than feeling like the sound is an attack, you become an willing part. And the challenge should help redirect your focus and make you slightly more tolerant.
- Develop a Narrative: A further strategy is to try to invent a reason about the reason someone making the noise is behaving that way. For example if someone was sniffing, perhaps they're not at their best or are troubled. The idea is altering the perception of the sound. Even though the sound stays the same, your interpretation of it shifts from being annoying, to feeling a little more neutral towards it.
