The Holiday Season Can Be a Living Hell for Those with Misophonia.
Lottie is looking forward to being with her loved ones this Christmas, but says one of the only ways she'll endure is by relying on her hearing protection - notably for Christmas dinner.
In her case, this time of year is a especially challenging time as the auditory triggers of other people chewing, sipping loudly and sniffling trigger intense distress.
"There's this feeling of sudden panic, my whole body will just tighten and it as though I'm in peril, and I need to manage these triggers."
The individual has experienced this condition for several years and for her that makes the holiday period "exceptionally stressful".
Misophonia is an intense sensitivity to specific noises, notably sounds made by individuals.
The condition is widespread amongst adults. Experts found almost one in five people are affected by it.
Typically it's noises associated with mouth, throat or facial movements that trigger a reaction, including examples such as chewing, heavy breathing, and foot tapping.
A Source of Dread
She explains: "There are so many assorted problematic noises at the holidays and that can be stressful and make you dread 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 internal conflict of enduring my distress to ensure the event goes smoothly."
So it's easy to understand why the most wonderful period can quickly turn into a stressful ordeal for those with the condition.
Sounds that may appear innocuous, like someone slurping a Buck's fizz, rustling a roll of wrapping paper, or enjoying festive food can provoke a visceral feeling that can even result in them skipping events entirely.
Jenna, a young adult, who has struggled with sound sensitivity since aged 10, explains currently her plan is to listen to music to get through dinner. Typically, she would frequently go in a separate space to escape triggering sounds.
She notes her misophonia is more intense around people she's closest to, so the holidays is always "difficult".
"There is pressure to socialize with family, and I desire to, but it's physically and mentally challenging.
"It's like this intense irritation takes hold, which can feel shameful, or I'll feel stressed and begin to weep and then the stress response 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."
A Few Techniques to Manage
For those affected then there are various strategies you can attempt to manage the situation, as suggested by experts.
- Visualise an Alternative: Imagination is key. Attempt to link the triggering sound affecting you with a neutral concept. As an illustration, try to envision someone's noisy drinking is just a gentle stream. The goal is to help your brain learn that the sound triggering you poses no threat.
- Make it a Game: Have a bit of fun and turn the annoying sound into a game with the person. For example, if someone is eating noisily try mimicking the sound. By mimicking, instead of feeling like the sound is unwanted, you become an active participant. And the game aspect should help shift your attention and make you a little less affected.
- Create a Scenario: Another technique is to try to create a little story about the reason someone making the noise is behaving that way. For example if someone was making a nasal sound, it could be that they're not at their best or maybe they're upset. This approach is altering the perception of the sound. Although the sound doesn't change, your understanding of it moves from being aggravating, to feeling a slightly more compassionate about it.
