Christmas Can Be a Nightmare for Misophonia Sufferers.
Lottie is looking forward to seeing her family this Christmas, but admits a key strategy she'll endure is by using her hearing protection - particularly at the holiday meal.
For the 23-year-old, this time of year is a notably tough season as the noises of people eating, sipping loudly and breathing heavily make her feel intense distress.
"I experience this sensation of sudden panic, my whole body will just freeze and it feels like I'm in peril, and I need to stop these noises."
The individual has experienced this condition for several years and for her that renders the festive season "exceptionally stressful".
Misophonia is a decreased threshold to specific noises, especially noises coming from other people.
The condition is widespread across the population. Experts found a significant portion of people suffer from it.
Typically it's sounds linked to bodily functions that trigger a reaction, as well as examples such as crunching, breathing, and repetitive finger tapping.
A Source of Dread
The sufferer notes: "You encounter so many different triggering sounds at the holidays and that can be anxiety inducing and make you dread it.
"My family are understanding, but I'm very aware that I don't want to spoil the mood. It's like a really big battle of enduring my distress to guarantee others enjoy themselves."
So it's clear why the supposedly joyous time of the year can rapidly become a source of agony for affected individuals.
Sounds that may appear innocuous, like someone slurping a Buck's fizz, unwrapping gifts, or eating the holiday meal can provoke a visceral feeling that can even result in them withdrawing from gatherings.
She, a 21-year-old student, who has dealt with misophonia for over a decade, explains currently her plan is to put her earphones in to cope. Typically, she would usually isolate herself in a separate space to escape problematic noises.
She notes her sensitivity is more pronounced around people she's most familiar with, so the holidays is always "difficult".
"People assume you to socialize with loved ones, and I desire to, but it's physically and mentally challenging.
"I feel as if this sudden rage takes hold, which can feel embarrassing, or I'll feel stressed and begin to weep and then the stress response will take over.
"It can come across as if I'm being difficult and melodramatic, but it's hard to explain unless you've experienced it."
Three Ways to Manage
For those affected then there are various strategies you can attempt to manage the situation, as suggested by clinical psychologists.
- Visualise a Different Scenario: Imagination is essential. Attempt to link the triggering sound affecting you with a neutral concept. So for example, try to envision someone's slurping is just a waterfall. By doing this is to help your brain learn that the sound triggering you is neutral.
- Make it a Game: Introduce playfulness and make the irritating noise into a game with the person. For example, if someone is eating noisily attempt joining in. By mimicking, instead of feeling like the sound is being imposed on you, 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 create a little story about the reason someone creating the sound is doing it. For example if someone was sniffing, perhaps they're not in good health or could be emotional. By doing this is re-framing the context of the sound. While the sound doesn't change, your understanding of it moves from being irritating, to feeling a bit more accepting about it.