Yuletide Can Be a Nightmare for Those with Misophonia.
A 23-year-old anticipates seeing her loved ones this Christmas, but admits a key strategy she'll manage to get through it is by using her noise-cancelling devices - notably for the holiday meal.
In her case, Christmas often feels like a notably tough season as the noises of people eating, slurping and sniffling trigger profound anxiety.
"There's this feeling of immediate anxiety, my every muscle will just tense up and it feels like I'm in danger, and I need to somehow control these sounds."
Lottie has experienced sound sensitivity for several years and for her that renders the Christmas time "exceptionally stressful".
Misophonia is a reduced tolerance to particular auditory triggers, particularly those produced by those around you.
It's surprisingly common amongst adults. Researchers reported a significant portion of people are affected by it.
Often it's sounds associated with mouth, throat or facial movements that cause distress, as well as things like chewing, heavy breathing, and pen clicking.
'Anxiety Inducing'
Lottie says: "You encounter so many different triggering sounds at Christmas and that can be stressful and make you fear it.
"My relatives are aware, but I'm very mindful that I don't want to make other people feel uncomfortable. It's like a constant struggle of managing my symptoms to guarantee others enjoy themselves."
So it's clear why the most wonderful period can transform into a stressful ordeal for those with the condition.
Sounds that may seem harmless, like someone drinking champagne, unwrapping gifts, or tucking into a Christmas dinner can provoke a strong emotional response that can even cause them avoiding social settings altogether.
Jenna, a 21-year-old student, who has experienced sound sensitivity from childhood, explains currently her plan is to use headphones to cope. On any other day, she would frequently go in a different room to minimize triggering sounds.
She notes her condition is worse around people she's most comfortable with, so Christmas is always "difficult".
"There's an expectation to spend time with loved ones, and I wish to, but it's physically and mentally challenging.
"The sensation is this sudden rage comes over me, which can feel embarrassing, or I'll feel stressed and immediately start crying and then panic will activate.
"To others it appears as if I'm being difficult and melodramatic, but it's difficult to convey unless you've experienced it."
Three Ways to Manage
For those affected then there are various strategies you can attempt to manage the situation, according to specialists.
- Imagine an Alternative: Mental imagery is crucial. Try to associate the triggering sound affecting you with a neutral concept. So for example, try to imagine someone's noisy drinking is just a gentle stream. This technique is to help your brain learn that the sound triggering you is neutral.
- Make it a Game: Use lightheartedness and make the irritating noise into a challenge involving the source. For instance, if someone is crunching loudly try joining in. By joining in, instead of feeling like the sound is unwanted, you become an willing part. And the competition element should help redirect your focus and make you somewhat less sensitive.
- Craft a Story: A further strategy is to try to fabricate an explanation about why the person making the noise is doing it. Imagine if someone was making a nasal sound, it could be that they're not at their best or could be emotional. By doing this is changing the meaning of the sound. While the noise stays the same, your interpretation of it changes from being aggravating, to feeling a bit more accepting about it.
