Christmas Can Be a Nightmare for Those with Misophonia.
Lottie anticipates seeing her relatives over the holidays, but says one of the only ways she'll manage to get through it is by relying on her earplugs - especially during Christmas dinner.
In her case, Christmas can be a especially challenging period as the noises of other people chewing, sipping loudly and sniffling cause her extremely uncomfortable.
"I get this sensation of sudden panic, my whole body will just tense up and it feels like I'm in a threatening situation, and I need to somehow control these triggers."
She has lived with sound sensitivity for several years and for her that renders the Christmas time "exceptionally stressful".
Misophonia is a decreased threshold to specific noises, notably sounds produced by those around you.
It's surprisingly common amongst adults. A study discovered a significant portion of people experience it.
Typically it's sounds connected to bodily functions that cause distress, including things like chewing, heavy breathing, and foot tapping.
'Anxiety Inducing'
Lottie says: "You encounter so many different triggering sounds at the holidays and that can be daunting and make you dread it.
"My family are aware, but I'm very mindful that I don't want to upset others. It's like a really big battle of sacrificing my own sanity to guarantee the event goes smoothly."
So it's clear why the supposedly joyous season can transform into a living nightmare for those with the condition.
Triggers that may appear innocuous, like someone drinking champagne, opening presents, or tucking into a Christmas dinner can provoke a powerful reaction that can even cause them skipping events entirely.
She, a 21-year-old student, who has dealt with sound sensitivity since aged 10, explains her strategy is to put her earphones in to get through dinner. Typically, she would frequently go in a separate space to avoid problematic noises.
She explains her condition is more pronounced around people she's closest to, so Christmas is always "hard".
"There's an expectation to spend time with family, and I desire to, but it's draining.
"It's like this sudden rage washes over me, which can feel shameful, or I'll feel panicked and begin to weep and then the stress response will activate.
"It can come across as if I'm being difficult and melodramatic, but it's tough to describe without firsthand experience."
A Few Techniques to Manage
If you suffer then there are a few methods you can try to cope the situation, based on advice from specialists.
- Imagine a Different Scenario: Imagination is crucial. Attempt to link the triggering sound bothering you with a neutral concept. As an illustration, try to picture someone's noisy drinking is just a waterfall. The goal is to teach your brain that the sound triggering you isn't harmful.
- Make it a Game: Introduce playfulness and turn the annoying sound into a challenge involving the source. As an example, if someone is eating noisily have a go at mimicking the sound. By mimicking, instead of feeling like the sound is being imposed on you, you become an willing part. And the game aspect should help redirect your focus and make you somewhat less sensitive.
- Develop a Narrative: A further strategy is to try to fabricate an explanation about why the person creating the sound is having to make that sound. For example if someone was making a nasal sound, maybe they are not feeling well or are troubled. This approach is altering the perception of the sound. While the sound doesn't change, your reaction of it shifts from being irritating, to feeling a little more neutral towards it.
