Christmas Often Proves to Be a Nightmare for Misophonia Sufferers.
Lottie is looking forward to being with her relatives over the holidays, but notes one of the only ways she'll manage to get through it is by using her earplugs - especially during the main festive feast.
In her case, the holidays often feels like a particularly difficult time as the auditory triggers of family members munching, slurping and nose-blowing cause her extremely uncomfortable.
"I get this feeling of instant dread, my entire being will just tense up and it seems as if I'm in danger, and I need to somehow control these triggers."
Lottie has lived with this condition for several years and for her that makes the festive season "exceptionally stressful".
Misophonia is a reduced tolerance to particular auditory triggers, notably sounds produced by other people.
It is prevalent in the UK. A study found nearly 20% people suffer from it.
Often it's noises linked to bodily functions that lead to discomfort, including things like crunching, breathing, and repetitive finger tapping.
Triggering Stress
The sufferer notes: "There are so many different triggering sounds at Christmas and that can be daunting and make you fear it.
"My relatives are understanding, but I'm very mindful that I don't want to make other people feel uncomfortable. It's like a really big battle of sacrificing my own sanity to ensure everyone else is happy."
So it's clear why the traditionally happy period can quickly turn into a living nightmare for those with the condition.
Triggers that may seem harmless, like someone sipping a beverage, rustling a roll of wrapping paper, or enjoying festive food can provoke a powerful reaction that can even cause them withdrawing from gatherings.
She, a university student, who has dealt with sound sensitivity since aged 10, explains her strategy is to put her earphones in to cope. Typically, she would usually isolate herself in a quiet area to avoid problematic noises.
She says her misophonia is worse around people she's closest to, so Christmas is always "difficult".
"People assume you to be around family, and I wish to, but it's physically and mentally challenging.
"I feel as if this uncontrollable anger takes hold, which can feel embarrassing, or I'll feel anxious and burst into tears and then fight-or-flight will activate.
"It can come across as if I'm being oversensitive and melodramatic, but it's tough to describe without firsthand experience."
Three Ways to Cope
If you suffer then there are a few methods you can attempt to manage the situation, as suggested by clinical psychologists.
- Visualise an Alternative: Mental imagery is crucial. Try to associate the specific noise affecting you with something completely different. For instance, try to picture someone's slurping is just a waterfall. By doing this is to retrain your mind that the sound affecting you is neutral.
- Try a Competition: Use lightheartedness and turn the annoying sound into a game with the culprit. For instance, if someone is crunching loudly attempt joining in. By joining in, instead of feeling like the sound is being imposed on you, you become an active participant. And the challenge should help redirect your focus and make you a little less affected.
- Create a Scenario: One more method is to try to invent a reason about the reason someone making the noise is having to make that sound. Imagine if someone was sniffing, perhaps they're not at their best or maybe they're upset. The idea is changing the meaning of the sound. While the noise doesn't change, your reaction of it changes from being aggravating, to feeling a bit more accepting towards it.
