The Holiday Season Often Proves to Be a Nightmare for Those with Misophonia.
A 23-year-old is looking forward to spending time with her loved ones this Christmas, but admits one of the only ways she'll manage to get through it is by wearing her earplugs - notably for the holiday meal.
For her, the holidays is a especially challenging time as the noises of people eating, sipping loudly and nose-blowing make her feel intense distress.
"I experience this wave of instant dread, my every muscle will just freeze and it seems as if I'm in danger, and I need to manage these sounds."
Lottie has experienced misophonia for several years and for her that makes the holiday period "deeply taxing".
Misophonia is a decreased threshold to certain sounds, especially noises made by those around you.
The condition is widespread in the UK. Researchers reported almost one in five people suffer from it.
Frequently it's sounds associated with mouth, throat or facial movements that trigger a reaction, along with examples such as crunching, breathing, and foot tapping.
'Anxiety Inducing'
The sufferer notes: "You encounter so many different triggering sounds at Christmas and that can be stressful and make you want to avoid it.
"My relatives are supportive, but I'm very conscious that I don't want to make other people feel uncomfortable. It's like a constant struggle of sacrificing my own sanity to ensure others enjoy themselves."
So it's obvious why the traditionally happy time of the year can transform into a living nightmare for sufferers.
Sounds that may be considered normal, like someone sipping a beverage, opening presents, or tucking into a Christmas dinner can cause a visceral feeling that can even cause them avoiding social settings altogether.
She, a young adult, who has experienced sound sensitivity for over a decade, says her strategy is to put her earphones in to get through dinner. Usually, she would often retreat in a different room to minimize distressing triggers.
She explains her sensitivity is worse around people she's most familiar with, so the holidays is always "difficult".
"There's an expectation to socialize with loved ones, and I want to, but it's exhausting on all levels.
"It's like this intense irritation takes hold, which can feel awkward, or I'll feel stressed and immediately start crying and then the stress response will activate.
"It may seem as if I'm being difficult and overreacting, but it's hard to explain unless you've experienced it."
A Few Techniques to Cope
For those affected then there are some different techniques you can use to handle the situation, according to clinical psychologists.
- Imagine an Alternative: Mental imagery is crucial. Attempt to link the specific noise causing distress with an unrelated image. For instance, try to picture someone's noisy drinking is just a sink draining water. The goal is to retrain your mind that the sound triggering you is neutral.
- Try a Competition: Have a bit of fun and turn the annoying sound into a competition with the culprit. As an example, if someone is eating noisily have a go at copying the noise. Through participation, rather than feeling like the sound is being imposed on you, you become an willing part. And the game aspect should help redirect your focus and make you slightly more tolerant.
- Craft a Story: A further strategy is to try to fabricate an explanation about the reason someone making the noise is having to make that sound. Imagine if someone was making a nasal sound, perhaps they're not at their best or are troubled. The idea is altering the perception of the sound. Although the noise stays the same, your reaction of it moves from being irritating, to feeling a slightly more compassionate about it.
