Yuletide Can Be a Terrifying Experience for Those with Misophonia.
Lottie hopes for spending time with her family during the festive period, but admits a primary method she'll endure is by relying on her hearing protection - notably for Christmas dinner.
In her case, Christmas often feels like a notably tough season as the auditory triggers of people eating, drinking noisily and breathing heavily make her feel profound anxiety.
"I get this wave of immediate anxiety, my whole body will just tighten and it as though I'm in a threatening situation, and I need to stop these triggers."
The individual has experienced misophonia for several years and for her that renders the festive season "exceptionally stressful".
Misophonia is an intense sensitivity to particular auditory triggers, notably sounds made by other people.
It is prevalent in the UK. Researchers reported nearly 20% people are affected by it.
Typically it's noises associated with mouth, throat or facial movements that cause distress, including things like crunching, breathing, and repetitive finger tapping.
Triggering Stress
The sufferer notes: "There are so many assorted problematic noises at Christmas and that can be anxiety inducing and make you fear it.
"My family are supportive, but I'm very mindful that I don't want to make other people feel uncomfortable. It's like a really big battle of enduring my distress to make sure everyone else is happy."
So it's easy to understand why the supposedly joyous time of the year can rapidly become a stressful ordeal for those with the condition.
Sounds that may be considered normal, like someone sipping a beverage, opening presents, or enjoying festive food can cause a visceral feeling that can even cause them skipping events entirely.
She, a university student, who has dealt with sound sensitivity from childhood, explains the approach she intends to use is to put her earphones in to get through dinner. On any other day, she would frequently go in a quiet area to escape problematic noises.
She says her sensitivity is worse around people she's most comfortable with, so Christmas is always "hard".
"There's an expectation to socialize with loved ones, and I desire to, but it's physically and mentally challenging.
"It's like this uncontrollable anger washes over me, which can feel awkward, or I'll feel anxious and immediately start crying and then panic will activate.
"It may seem as if I'm being difficult and overreacting, but it's difficult to convey if you haven't felt it."
Three Ways to Manage
For those affected then there are some different techniques you can use to handle the situation, as suggested by clinical psychologists.
- Picture Something Else: Mental imagery is crucial. Try to associate the particular sound causing distress with something completely different. So for example, try to envision someone's slurping is just a waterfall. By doing this is to help your brain learn that the sound triggering you poses no threat.
- Use Humor: Use lightheartedness and turn the annoying sound into a competition involving the source. For instance, if someone is crunching loudly try copying the noise. By joining in, rather than feeling like the sound is unwanted, you become an active participant. And the challenge should help redirect your focus and make you a little less affected.
- Develop a Narrative: A further strategy is to try to invent a reason about why the person making the noise is having to make that sound. So if someone was making a nasal sound, it could be that they're not at their best or maybe they're upset. The idea is altering the perception of the sound. Although the sound remains identical, your interpretation of it changes from being irritating, to feeling a bit more accepting towards it.
