The Holiday Season Can Be a Nightmare for Misophonia Sufferers.
One young woman is looking forward to seeing her family over the holidays, but says a primary method she'll cope is by using her earplugs - particularly at the holiday meal.
For the 23-year-old, the holidays often feels like a particularly difficult period as the auditory triggers of family members munching, drinking noisily and breathing heavily cause her intense distress.
"I get this wave of immediate anxiety, my every muscle will just tense up and it feels like I'm in peril, and I need to somehow control these noises."
Lottie has experienced misophonia since she was 16 and for her that causes the Christmas time "deeply taxing".
Misophonia is an intense sensitivity to certain sounds, notably sounds produced by individuals.
It is prevalent across the population. Researchers reported a significant portion of people suffer from it.
Frequently it's noises linked to bodily functions that cause distress, as well as things like chewing, breathing, and repetitive finger tapping.
'Anxiety Inducing'
She explains: "You encounter so many various auditory triggers at the holidays and that can be daunting and make you want to avoid it.
"My family are aware, but I'm very aware that I don't want to upset others. It's like a internal conflict of enduring my distress to ensure the event goes smoothly."
So it's clear why the traditionally happy season can quickly turn into a living nightmare for those with the condition.
Triggers that may be considered normal, like someone sipping a beverage, opening presents, or enjoying festive food can provoke a strong emotional response that can even result in them avoiding social settings altogether.
She, a 21-year-old student, who has experienced misophonia for over a decade, explains currently her plan is to put her earphones in to cope. Typically, she would often retreat in a separate space to escape triggering sounds.
She notes her sensitivity is worse around people she's most familiar with, so the holidays is always "challenging".
"People assume you to spend time with loved ones, and I desire to, but it's exhausting on all levels.
"It's like this sudden rage washes over me, which can feel embarrassing, or I'll feel stressed and begin to weep and then fight-or-flight will activate.
"It can come across as if I'm being unreasonable and dramatic, but it's tough to describe without firsthand experience."
Three Ways to Manage
For those affected then there are some different techniques you can attempt to manage the situation, according to specialists.
- Visualise an Alternative: Imagination is key. Attempt to link the specific noise affecting you with a neutral concept. As an illustration, try to imagine someone's slurping is just a sink draining water. The goal is to teach your brain that the sound triggering you isn't harmful.
- Use Humor: Use lightheartedness and turn the annoying sound into a competition involving the source. For instance, if someone is eating noisily attempt mimicking the sound. Through participation, rather than feeling like the sound is being imposed on you, 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 invent a reason about the reason someone making the noise is doing it. So if someone was sniffing, it could be that they're not at their best or are troubled. The idea is changing the meaning of the sound. Although the noise remains identical, your reaction of it shifts from being irritating, to feeling a little more neutral towards it.
