Yuletide Can Be a Nightmare for Those with Misophonia.
A 23-year-old hopes for being with her loved ones over the holidays, but admits a primary method she'll endure is by wearing her hearing protection - notably for the main festive feast.
For her, Christmas can be a especially challenging period as the sounds of people eating, drinking noisily and sniffling cause her extremely uncomfortable.
"I get this feeling of sudden panic, my entire being will just tighten and it as though I'm in danger, and I need to somehow control these noises."
She has lived with sound sensitivity from a young age and for her that causes the holiday period "exceptionally stressful".
Misophonia is a reduced tolerance to certain sounds, notably sounds produced by other people.
The condition is widespread amongst adults. Researchers discovered nearly 20% people are affected by it.
Typically it's sounds connected to mouth, throat or facial movements that cause distress, as well as things like chewing, heavy breathing, and foot tapping.
Triggering Stress
Lottie says: "I face so many different triggering sounds at Christmas and that can be daunting and make you dread it.
"Those close to me are supportive, but I'm very mindful that I don't want to upset others. It's like a really big battle of enduring my distress to guarantee everyone else is happy."
So it's clear why the most wonderful period can rapidly become a living nightmare for sufferers.
Triggers that may be considered normal, like someone drinking champagne, opening presents, or tucking into a Christmas dinner can trigger a powerful reaction that can even result in them avoiding social settings altogether.
Jenna, a young adult, who has struggled with misophonia for over a decade, states the approach she intends to use is to put her earphones in to get through dinner. Usually, she would often retreat in a different room to minimize triggering sounds.
She notes her misophonia is more pronounced around people she's most familiar with, so the holidays is always "challenging".
"There is pressure to be around loved ones, and I wish to, but it's physically and mentally challenging.
"I feel as if this intense irritation comes over me, which can feel embarrassing, or I'll feel stressed and immediately start crying and then fight-or-flight will kick in.
"It can come across as if I'm being difficult and overreacting, but it's difficult to convey unless you've experienced it."
Three Ways to Cope
If it's an issue then there are a few methods you can use to handle the situation, as suggested by experts.
- Imagine a Different Scenario: Imagination is crucial. Attempt to link the triggering sound causing distress with an unrelated image. For instance, try to imagine someone's noisy drinking is just a waterfall. By doing this is to retrain your mind that the sound affecting you is neutral.
- Make it a Game: Use lightheartedness and turn the annoying sound into a challenge involving the source. For example, if someone is eating noisily try joining in. Through participation, instead of feeling like the sound is being imposed on you, you become an engaged person. And the competition element should help distract your brain and make you a little less affected.
- Create a Scenario: Another technique is to try to create a little story about why the person making the noise is having to make that sound. So if someone was making a nasal sound, maybe they are not in good health or maybe they're upset. The idea is altering the perception of the sound. Even though the noise remains identical, your understanding of it changes from being irritating, to feeling a little more neutral about it.
