Yuletide Often Proves to Be a Living Hell for Misophonia Sufferers.
Lottie hopes for being with her family this Christmas, but notes one of the only ways she'll cope is by wearing her hearing protection - especially during Christmas dinner.
For the 23-year-old, this time of year is a notably tough season as the sounds of other people chewing, sipping loudly and nose-blowing make her feel intense distress.
"I get this wave of sudden panic, my every muscle will just tense up and it feels like I'm in peril, and I need to stop these triggers."
She has experienced misophonia for several years and for her that renders the festive season "exceptionally stressful".
Misophonia is a decreased threshold to specific noises, notably sounds coming from other people.
It's surprisingly common in the UK. A study discovered nearly 20% people suffer from it.
Often it's sounds linked to bodily functions that cause distress, including things like crunching, heavy breathing, and repetitive finger tapping.
A Source of Dread
She explains: "I face so many different triggering sounds at Christmas and that can be anxiety inducing and make you want to avoid it.
"My relatives are understanding, but I'm very mindful that I don't want to make other people feel uncomfortable. It's like a constant struggle of enduring my distress to ensure others enjoy themselves."
So it's clear why the traditionally happy time of the year can rapidly become a source of agony for affected individuals.
Sounds that may be considered normal, like someone sipping a beverage, rustling a roll of wrapping paper, or enjoying festive food can trigger a visceral feeling that can even cause them skipping events entirely.
She, a young adult, who has experienced sound sensitivity for over a decade, states her strategy is to put her earphones in to manage the meal. Usually, she would frequently go in a different room to avoid problematic noises.
She says her misophonia is more pronounced around people she's closest to, so Christmas is always "difficult".
"People assume you to socialize with family, and I desire to, but it's draining.
"It's like this sudden rage comes over me, which can feel awkward, or I'll feel anxious and begin to weep and then the stress response will activate.
"It can come across as if I'm being oversensitive and dramatic, but it's tough to describe unless you've experienced it."
Several Strategies to Manage
If you suffer then there are various strategies you can attempt to manage the situation, as suggested by clinical psychologists.
- Visualise Something Else: Mental imagery is essential. Work on connecting the triggering sound bothering you with a neutral concept. For instance, try to picture someone's slurping is just a waterfall. This technique is to retrain your mind that the sound triggering you isn't harmful.
- Make it a Game: Introduce playfulness and make the irritating noise into a game with the culprit. As an example, if someone is crunching loudly attempt copying the noise. By joining in, rather than feeling like the sound is an attack, you become an willing part. And the challenge should help distract your brain and make you slightly more tolerant.
- Craft a Story: One more method is to try to create a little story about why the person making the noise is behaving that way. For example 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 sound stays the same, your interpretation of it shifts from being aggravating, to feeling a slightly more compassionate about it.
