Yuletide Often Proves to Be a Nightmare for Misophonia Sufferers.
A 23-year-old is looking forward to seeing her family over the holidays, but says a primary method she'll endure is by using her earplugs - particularly at the main festive feast.
For her, Christmas is a especially challenging season as the noises of family members munching, drinking noisily and breathing heavily cause her intense distress.
"I experience this feeling of instant dread, my every muscle will just freeze and it as though I'm in peril, and I need to stop these sounds."
She has lived with misophonia since she was 16 and for her that renders the Christmas time "exceptionally stressful".
Misophonia is an intense sensitivity to certain sounds, particularly those coming from those around you.
It's surprisingly common in the UK. Researchers discovered almost one in five people are affected by it.
Typically it's noises associated with mouth, throat or facial movements that lead to discomfort, including examples such as chewing, heavy breathing, and foot tapping.
'Anxiety Inducing'
She explains: "There are so many various auditory triggers at the holidays and that can be stressful and make you want to avoid it.
"Those close to me are supportive, but I'm very aware that I don't want to make other people feel uncomfortable. It's like a constant struggle of enduring my distress to guarantee the event goes smoothly."
So it's obvious why the traditionally happy period can quickly turn into a living nightmare for those with the condition.
Noises that may be considered normal, like someone sipping a beverage, unwrapping gifts, or eating the holiday meal can cause a powerful reaction that can even result in them withdrawing from gatherings.
She, a young adult, who has experienced sound sensitivity for over a decade, states the approach she intends to use is to listen to music to cope. Usually, she would usually isolate herself in a quiet area to avoid problematic noises.
She notes her misophonia is more pronounced around people she's most comfortable with, so the holidays is always "hard".
"There's an expectation to spend time with loved ones, and I desire to, but it's exhausting on all levels.
"I feel as if this sudden rage washes over me, which can feel shameful, or I'll feel anxious and immediately start crying and then the stress response will take over.
"It can come across as if I'm being difficult and dramatic, but it's difficult to convey without firsthand experience."
Three Ways to Handle It
If it's an issue then there are various strategies you can use to handle the situation, according to clinical psychologists.
- Imagine an Alternative: Imagination is essential. Work on connecting the specific noise causing distress with something completely different. So for example, try to picture someone's noisy drinking is just a gentle stream. This technique is to help your brain learn that the sound triggering you isn't harmful.
- Make it a Game: Have a bit of fun and turn the annoying sound into a competition involving the source. For instance, if someone is eating noisily have a go at copying the noise. Through participation, instead of feeling like the sound is unwanted, you become an engaged person. And the competition element should help redirect your focus and make you somewhat less sensitive.
- Craft a Story: Another technique 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, maybe they are not at their best or maybe they're upset. This approach is changing the meaning of the sound. Even though the sound stays the same, your reaction of it moves from being irritating, to feeling a slightly more compassionate about it.
