Yuletide Can Be a Terrifying Experience for Misophonia Sufferers.
Lottie is looking forward to spending time with her loved ones over the holidays, but says a key strategy she'll endure is by relying on her hearing protection - notably for Christmas dinner.
In her case, Christmas can be a particularly difficult time as the auditory triggers of family members munching, sipping loudly and sniffling make her feel intense distress.
"I get this feeling of sudden panic, my every muscle will just freeze and it feels like I'm in peril, and I need to stop these noises."
She has experienced sound sensitivity since she was 16 and for her that makes the festive season "exceptionally stressful".
Misophonia is a reduced tolerance to certain sounds, notably sounds made by those around you.
It's surprisingly common amongst adults. A study found nearly 20% people experience it.
Frequently it's sounds connected to bodily functions that lead to discomfort, as well as examples such as chewing, heavy breathing, and repetitive finger tapping.
Triggering Stress
The sufferer notes: "You encounter so many different triggering sounds at Christmas and that can be daunting and make you fear it.
"My family are understanding, but I'm very conscious that I don't want to upset others. It's like a internal conflict of managing my symptoms to ensure everyone else is happy."
So it's easy to understand why the most wonderful time of the year can transform into a stressful ordeal for affected individuals.
Triggers that may seem harmless, like someone sipping a beverage, unwrapping gifts, or tucking into a Christmas dinner can provoke a powerful reaction that can even lead to them avoiding social settings altogether.
The student, a university student, who has experienced misophonia for over a decade, states currently her plan is to listen to music to cope. On any other day, she would often retreat in a quiet area to escape problematic noises.
She explains her misophonia is more pronounced around people she's most familiar with, so the holidays is always "hard".
"People assume you to be around loved ones, and I desire to, but it's physically and mentally challenging.
"The sensation is this uncontrollable anger comes over me, which can feel awkward, or I'll feel panicked and immediately start crying and then the stress response will take over.
"It can come across as if I'm being unreasonable and dramatic, but it's tough to describe without firsthand experience."
Several Strategies to Handle It
If it's an issue then there are some different techniques you can attempt to manage the situation, as suggested by clinical psychologists.
- Imagine a Different Scenario: Mental imagery is essential. Try to associate the triggering sound bothering you with a neutral concept. For instance, try to picture someone's slurping is just a gentle stream. This technique is to help your brain learn that the sound triggering you is neutral.
- Try a Competition: Introduce playfulness and turn the annoying sound into a game with the culprit. As an example, if someone is eating noisily attempt joining in. By joining in, rather than feeling like the sound is unwanted, you become an engaged person. And the competition element should help redirect your focus and make you somewhat less sensitive.
- Craft a Story: One more method is to try to fabricate an explanation about the reason someone creating the sound is doing it. For example if someone was making a nasal sound, perhaps they're not at their best or could be emotional. By doing this is re-framing the context of the sound. Although the sound stays the same, your understanding of it shifts from being aggravating, to feeling a little more neutral about it.
