Yuletide Often Proves to Be a Terrifying Experience for Misophonia Sufferers.
Lottie anticipates spending time with her loved ones this Christmas, but says one of the only ways she'll endure is by wearing her earplugs - especially during the holiday meal.
In her case, Christmas often feels like a notably tough season as the sounds of people eating, slurping and sniffling cause her profound anxiety.
"I get this sensation of instant dread, my every muscle will just freeze and it as though I'm in a threatening situation, and I need to stop these noises."
The individual has experienced misophonia since she was 16 and for her that makes the festive season "incredibly overwhelming".
Misophonia is a reduced tolerance to specific noises, particularly those coming from other people.
The condition is widespread in the UK. A study found nearly 20% people experience it.
Often it's sounds linked to eating or drinking that trigger a reaction, including things like crunching, breathing, and foot tapping.
Triggering Stress
She explains: "I face so many various auditory triggers at Christmas and that can be anxiety inducing and make you fear it.
"My family are understanding, but I'm very aware that I don't want to make other people feel uncomfortable. It's like a internal conflict of managing my symptoms to guarantee the event goes smoothly."
So it's easy to understand why the supposedly joyous time of the year can quickly turn into a stressful ordeal for affected individuals.
Sounds that may seem harmless, like someone sipping a beverage, opening presents, or eating the holiday meal can trigger a strong emotional response that can even result in them withdrawing from gatherings.
Jenna, a young adult, who has struggled with misophonia since aged 10, says the approach she intends to use is to put her earphones in to get through dinner. Typically, she would frequently go in a different room to minimize problematic noises.
She notes her misophonia is more pronounced around people she's most familiar with, so Christmas is always "challenging".
"There's an expectation to socialize with family, and I want to, but it's physically and mentally challenging.
"It's like this sudden rage washes over me, which can feel awkward, or I'll feel stressed and burst into tears and then fight-or-flight will activate.
"It can come across as if I'm being unreasonable and melodramatic, but it's hard to explain without firsthand experience."
Three Ways to Cope
If it's an issue then there are various strategies you can use to handle the situation, based on advice from specialists.
- Picture an Alternative: Mental imagery is crucial. Work on connecting the triggering sound bothering you with a neutral concept. As an illustration, try to picture someone's slurping is just a gentle stream. This technique is to teach your brain that the sound affecting you is neutral.
- Try a Competition: Have a bit of fun and turn the annoying sound into a challenge with the person. For example, if someone is crunching loudly have a go at copying the noise. Through participation, rather than feeling like the sound is being imposed on you, you become an willing part. And the competition element should help shift your attention and make you somewhat less sensitive.
- Develop a Narrative: Another technique is to try to create a little story about why the person making the noise is having to make that sound. Imagine if someone was making a nasal sound, perhaps they're not at their best or maybe they're upset. By doing this is changing the meaning of the sound. While the noise doesn't change, your interpretation of it changes from being annoying, to feeling a slightly more compassionate towards it.
