Christmas Can Be a Nightmare for Those with Misophonia.
Lottie anticipates spending time with her relatives this Christmas, but notes a key strategy she'll manage to get through it is by wearing her noise-cancelling devices - particularly at the main festive feast.
In her case, this time of year often feels like a especially challenging period as the noises of other people chewing, slurping and sniffling trigger profound anxiety.
"I experience this sensation of immediate anxiety, my whole body will just tighten and it seems as if I'm in danger, and I need to manage these sounds."
She has lived with this condition from a young age and for her that makes the Christmas time "incredibly overwhelming".
Misophonia is a reduced tolerance to specific noises, notably sounds produced by other people.
The condition is widespread across the population. A study reported almost one in five people suffer from it.
Often it's sounds connected to bodily functions that lead to discomfort, as well as things like crunching, heavy breathing, and repetitive finger tapping.
A Source of Dread
She explains: "I face so many assorted problematic noises at Christmas and that can be daunting and make you dread it.
"Those close to me are aware, but I'm very mindful that I don't want to upset others. It's like a constant struggle of managing my symptoms to ensure the event goes smoothly."
So it's easy to understand why the most wonderful season can transform into a stressful ordeal for sufferers.
Noises that may appear innocuous, like someone sipping a beverage, opening presents, or enjoying festive food can trigger a powerful reaction that can even result in them skipping events entirely.
Jenna, a young adult, who has experienced sound sensitivity from childhood, states the approach she intends to use is to listen to music to manage the meal. Typically, she would usually isolate herself in a separate space to escape distressing triggers.
She says her condition is more pronounced around people she's most familiar with, so Christmas is always "hard".
"There is pressure to socialize with family, and I desire to, but it's exhausting on all levels.
"I feel as if this intense irritation comes over me, which can feel shameful, or I'll feel panicked and immediately start crying and then panic will activate.
"It can come across as if I'm being oversensitive and overreacting, but it's tough to describe if you haven't felt it."
Three Ways to Manage
If you suffer then there are a few methods you can try to cope the situation, based on advice from clinical psychologists.
- Imagine a Different Scenario: Creative thinking is crucial. Work on connecting the particular sound bothering you with something completely different. So for example, try to imagine someone's slurping is just a gentle stream. The goal is to retrain your mind that the sound affecting you poses no threat.
- Try a Competition: Use lightheartedness and turn the annoying sound into a game with the culprit. As an example, if someone is eating noisily have a go at copying the noise. Through participation, rather than feeling like the sound is unwanted, you become an willing part. And the competition element should help distract your brain and make you somewhat less sensitive.
- Craft a Story: Another technique is to try to fabricate an explanation about why the person making the noise is having to make that sound. Imagine if someone was sniffing, perhaps they're not at their best or could be emotional. By doing this is re-framing the context of the sound. While the noise doesn't change, your interpretation of it moves from being aggravating, to feeling a slightly more compassionate towards it.
