Christmas Can Be a Nightmare for Misophonia Sufferers.
One young woman is looking forward to being with her loved ones during the festive period, but says a key strategy she'll manage to get through it is by wearing her earplugs - especially during the main festive feast.
In her case, Christmas can be a particularly difficult season as the sounds of people eating, drinking noisily and nose-blowing cause her intense distress.
"I experience this feeling of sudden panic, my every muscle will just freeze and it feels like I'm in a threatening situation, and I need to stop these sounds."
She has lived with this condition from a young age and for her that makes the holiday period "exceptionally stressful".
Misophonia is a reduced tolerance to certain sounds, especially noises coming from those around you.
The condition is widespread in the UK. A study found a significant portion of people are affected by it.
Often it's sounds linked to eating or drinking that trigger a reaction, along with examples such as crunching, heavy breathing, and foot tapping.
Triggering Stress
Lottie says: "I face so many assorted problematic noises at Christmas and that can be daunting and make you dread it.
"My family are aware, but I'm very conscious that I don't want to spoil the mood. It's like a internal conflict of managing my symptoms to ensure the event goes smoothly."
So it's obvious why the most wonderful season can rapidly become a living nightmare for sufferers.
Triggers that may be considered normal, like someone sipping a beverage, rustling a roll of wrapping paper, or tucking into a Christmas dinner can cause a powerful reaction that can even cause them withdrawing from gatherings.
She, a 21-year-old student, who has experienced sound sensitivity for over a decade, states her strategy is to put her earphones in to cope. Usually, she would often retreat in a separate space to avoid problematic noises.
She says her misophonia is more intense around people she's most comfortable with, so the holidays is always "challenging".
"There is pressure to spend time with family, and I want to, but it's physically and mentally challenging.
"It's like this uncontrollable anger washes over me, which can feel embarrassing, or I'll feel anxious and burst into tears and then the stress response will kick in.
"It may seem as if I'm being unreasonable and dramatic, but it's tough to describe if you haven't felt it."
Several Strategies to Manage
For those affected then there are a few methods you can use to handle the situation, as suggested by specialists.
- Imagine an Alternative: Creative thinking is key. Try to associate the particular sound bothering you with something completely different. So for example, try to picture someone's noisy drinking is just a sink draining water. This technique is to teach your brain that the sound affecting you is neutral.
- Make it a Game: Have a bit of fun and turn the annoying sound into a competition involving the source. For example, if someone is eating noisily try mimicking the sound. By mimicking, rather than feeling like the sound is unwanted, you become an active participant. And the challenge should help shift your attention and make you a little less affected.
- Develop a Narrative: Another technique is to try to create a little story about why the person creating the sound is having to make that sound. Imagine if someone was sniffing, maybe they are not in good health or are troubled. By doing this is re-framing the context of the sound. Although the sound remains identical, your interpretation of it changes from being annoying, to feeling a slightly more compassionate towards it.
