The Holiday Season Can Be a Nightmare for Misophonia Sufferers.
A 23-year-old anticipates being with her loved ones this Christmas, but says a key strategy she'll manage to get through it is by relying on her noise-cancelling devices - notably for the holiday meal.
For her, Christmas is a especially challenging time as the sounds of other people chewing, drinking noisily and nose-blowing cause her extremely uncomfortable.
"There's this feeling of instant dread, my every muscle will just freeze and it feels like I'm in peril, and I need to stop these triggers."
The individual has experienced misophonia from a young age and for her that causes the holiday period "deeply taxing".
Misophonia is an intense sensitivity to specific noises, particularly those coming from those around you.
It's surprisingly common in the UK. Researchers reported almost one in five people are affected by it.
Frequently it's sounds associated with bodily functions that cause distress, as well as examples such as chewing, heavy breathing, and foot tapping.
A Source of Dread
The sufferer notes: "There are 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 aware that I don't want to upset others. It's like a really big battle of managing my symptoms to guarantee others enjoy themselves."
So it's obvious why the traditionally happy period can transform into a source of agony for affected individuals.
Triggers that may seem harmless, like someone drinking champagne, unwrapping gifts, or tucking into a Christmas dinner can provoke a powerful reaction that can even result in them withdrawing from gatherings.
Jenna, a university student, who has experienced sound sensitivity since aged 10, states the approach she intends to use is to listen to music to manage the meal. Usually, she would frequently go in a quiet area to avoid distressing triggers.
She explains her misophonia is worse around people she's most comfortable with, so the holidays is always "difficult".
"There's an expectation to socialize with loved ones, and I wish to, but it's exhausting on all levels.
"I feel as if this uncontrollable anger washes over me, which can feel embarrassing, or I'll feel anxious and burst into tears and then fight-or-flight will take over.
"It may seem as if I'm being oversensitive and melodramatic, but it's tough to describe without firsthand experience."
Several Strategies to Manage
If it's an issue then there are various strategies you can try to cope the situation, based on advice from clinical psychologists.
- Visualise an Alternative: Mental imagery is essential. Try to associate the particular sound affecting you with an unrelated image. As an illustration, try to imagine someone's slurping is just a sink draining water. This technique is to help your brain learn that the sound affecting you is neutral.
- Make it a Game: Introduce playfulness and turn the annoying sound into a game involving the source. For instance, if someone is eating noisily try copying the noise. Through participation, rather than feeling like the sound is unwanted, you become an willing part. And the competition element should help shift your attention and make you slightly more tolerant.
- Craft a Story: A further strategy is to try to invent a reason about why the person creating the sound is having to make that sound. So if someone was making a nasal sound, maybe they are not at their best or could be emotional. The idea is altering the perception of the sound. Even though the sound doesn't change, your interpretation of it shifts from being aggravating, to feeling a little more neutral about it.