Yuletide Can Be a Nightmare for Misophonia Sufferers.
A 23-year-old is looking forward to seeing her loved ones over the holidays, but admits a primary method she'll endure is by using her hearing protection - especially during the main festive feast.
In her case, the holidays often feels like a notably tough period as the sounds of family members munching, slurping and nose-blowing trigger profound anxiety.
"I get this feeling of instant dread, my every muscle will just tighten and it feels like I'm in peril, and I need to stop these noises."
Lottie has lived with sound sensitivity for several years and for her that causes the holiday period "incredibly overwhelming".
Misophonia is a reduced tolerance to specific noises, notably sounds produced by those around you.
The condition is widespread in the UK. A study discovered almost one in five people experience it.
Frequently it's sounds connected to bodily functions that trigger a reaction, as well as examples such as chewing, heavy breathing, and pen clicking.
A Source of Dread
Lottie says: "You encounter so many assorted problematic noises at the holidays and that can be daunting and make you fear it.
"My relatives are understanding, but I'm very mindful that I don't want to spoil the mood. It's like a internal conflict of sacrificing my own sanity to ensure the event goes smoothly."
So it's obvious why the most wonderful season can rapidly become a stressful ordeal for affected individuals.
Noises that may appear innocuous, like someone sipping a beverage, unwrapping gifts, or tucking into a Christmas dinner can provoke a visceral feeling that can even lead to them withdrawing from gatherings.
The student, a young adult, who has dealt with sound sensitivity for over a decade, explains currently her plan is to use headphones to manage the meal. Usually, she would often retreat in a quiet area to avoid distressing triggers.
She explains her misophonia is more intense around people she's closest to, so the holidays is always "challenging".
"There's an expectation to be around loved ones, and I desire to, but it's draining.
"I feel as if this uncontrollable anger comes over me, which can feel embarrassing, or I'll feel panicked and begin to weep and then fight-or-flight will kick in.
"To others it appears as if I'm being unreasonable and melodramatic, but it's difficult to convey without firsthand experience."
A Few Techniques to Manage
If you suffer then there are a few methods you can try to cope the situation, according to clinical psychologists.
- Visualise Something Else: Imagination is essential. Attempt to link the particular sound affecting you with something completely different. So for example, try to imagine someone's noisy drinking is just a gentle stream. This technique is to teach your brain that the sound affecting you is neutral.
- Try a Competition: Use lightheartedness and make the irritating noise into a challenge with the culprit. As an example, if someone is eating noisily have a go at mimicking the sound. By joining in, rather than feeling like the sound is unwanted, you become an engaged person. And the competition element should help distract your brain and make you slightly more tolerant.
- Create a Scenario: A further strategy is to try to create a little story about the reason someone creating the sound is behaving that way. For example if someone was sniffing, it could be that they're not at their best or could be emotional. The idea is changing the meaning of the sound. Even though the sound stays the same, your interpretation of it changes from being annoying, to feeling a slightly more compassionate towards it.
