Yuletide Transforms Into a Living Hell for Those with Misophonia.
A 23-year-old is looking forward to being with her loved ones over the holidays, but says one of the only ways she'll cope is by using her noise-cancelling devices - particularly at the holiday meal.
In her case, the holidays often feels like a notably tough season as the auditory triggers of family members munching, drinking noisily and nose-blowing cause her intense distress.
"I experience this sensation of immediate anxiety, my entire being will just freeze and it seems as if I'm in danger, and I need to stop these noises."
Lottie has experienced misophonia for several years and for her that makes the Christmas time "deeply taxing".
Misophonia is an intense sensitivity to particular auditory triggers, notably sounds made by other people.
It's surprisingly common amongst adults. A study found a significant portion of people experience it.
Often it's noises associated with eating or drinking that lead to discomfort, as well as examples such as crunching, heavy breathing, and repetitive finger tapping.
'Anxiety Inducing'
Lottie says: "There are so many assorted problematic noises at Christmas and that can be anxiety inducing and make you dread it.
"My family are supportive, but I'm very conscious that I don't want to spoil the mood. It's like a constant struggle of sacrificing my own sanity to guarantee others enjoy themselves."
So it's easy to understand why the supposedly joyous season can quickly turn into a source of agony for affected individuals.
Noises that may be considered normal, like someone slurping a Buck's fizz, rustling a roll of wrapping paper, or tucking into a Christmas dinner can trigger a visceral feeling that can even result in them avoiding social settings altogether.
She, a university student, who has experienced misophonia for over a decade, states currently her plan is to put her earphones in to manage the meal. Typically, she would often retreat in a separate space to minimize triggering sounds.
She explains her condition is more intense around people she's closest to, so the holidays is always "hard".
"People assume you to spend time with loved ones, and I want to, but it's draining.
"I feel as if this uncontrollable anger comes 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 oversensitive and overreacting, but it's difficult to convey if you haven't felt it."
Several Strategies to Cope
If you suffer then there are a few methods you can try to cope the situation, according to clinical psychologists.
- Imagine Something Else: Mental imagery is crucial. Attempt to link the particular sound bothering you with something completely different. For instance, 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.
- Try a Competition: Use lightheartedness and turn the annoying sound into a competition with the culprit. For instance, if someone is crunching loudly have a go at joining in. Through participation, instead of feeling like the sound is unwanted, you become an engaged person. And the game aspect 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 behaving that way. Imagine if someone was making a nasal sound, it could be that they're not at their best or could be emotional. The idea is re-framing the context of the sound. Even though the noise doesn't change, your interpretation of it changes from being irritating, to feeling a little more neutral about it.
