The Holiday Season Often Proves to Be a Nightmare for Misophonia Sufferers.
One young woman is looking forward to being with her family during the festive period, but says a key strategy she'll manage to get through it is by relying on her noise-cancelling devices - particularly at the main festive feast.
In her case, Christmas often feels like a especially challenging time as the auditory triggers of other people chewing, sipping loudly and nose-blowing make her feel extremely uncomfortable.
"There's this wave of immediate anxiety, my every muscle will just tense up and it as though I'm in peril, and I need to stop these triggers."
Lottie has lived with sound sensitivity from a young age and for her that causes the holiday period "exceptionally stressful".
Misophonia is a reduced tolerance to specific noises, notably sounds made by those around you.
The condition is widespread across the population. A study discovered a significant portion of people experience it.
Often it's sounds connected to eating or drinking that cause distress, as well as examples such as crunching, heavy breathing, and foot tapping.
Triggering Stress
Lottie says: "You encounter so many different triggering sounds at Christmas and that can be anxiety inducing and make you fear it.
"Those close to me are aware, 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 make sure the event goes smoothly."
So it's obvious why the supposedly joyous time of the year can transform into a source of agony for those with the condition.
Noises that may seem harmless, like someone sipping a beverage, rustling a roll of wrapping paper, or eating the holiday meal can trigger a visceral feeling that can even result in them withdrawing from gatherings.
She, a 21-year-old student, who has struggled with misophonia since aged 10, states currently her plan is to listen to music to cope. Usually, she would often retreat in a different room to escape triggering sounds.
She explains her sensitivity is more intense around people she's most comfortable with, so Christmas is always "hard".
"There is pressure to spend time with family, and I want to, but it's physically and mentally challenging.
"I feel as if this intense irritation comes over me, which can feel embarrassing, or I'll feel anxious and begin to weep and then panic will kick in.
"It can come across as if I'm being difficult and dramatic, but it's difficult to convey without firsthand experience."
Three Ways to Manage
For those affected then there are various strategies you can try to cope the situation, as suggested by specialists.
- Imagine Something Else: Mental imagery is crucial. Try to associate the specific noise bothering you with something completely different. For instance, try to envision someone's noisy drinking is just a gentle stream. This technique is to help your brain learn that the sound affecting you poses no threat.
- Use Humor: Have a bit of fun and turn the annoying sound into a competition involving the source. For instance, if someone is crunching loudly attempt copying the noise. By joining in, instead of feeling like the sound is an attack, you become an willing part. And the competition element should help distract your brain and make you slightly more tolerant.
- Develop a Narrative: A further strategy is to try to create a little story about the reason someone making the noise is having to make that sound. Imagine if someone was sniffing, it could be that they're not at their best or could be emotional. By doing this is altering the perception of the sound. While the sound stays the same, your understanding of it shifts from being annoying, to feeling a slightly more compassionate about it.