Yuletide Can Be a Living Hell for Misophonia Sufferers.
A 23-year-old is looking forward to seeing her loved ones this Christmas, but admits a key strategy she'll manage to get through it is by relying on her earplugs - particularly at the main festive feast.
In her case, Christmas can be a especially challenging time as the sounds of other people chewing, slurping and sniffling trigger intense distress.
"There's this feeling of instant dread, my entire being will just tense up and it as though I'm in danger, and I need to somehow control these noises."
Lottie has suffered from this condition from a young age and for her that causes the festive season "exceptionally stressful".
Misophonia is a reduced tolerance to certain sounds, especially noises made by other people.
The condition is widespread across the population. A study discovered nearly 20% people suffer from it.
Frequently it's noises connected to mouth, throat or facial movements that lead to discomfort, along with things like crunching, breathing, and foot tapping.
'Anxiety Inducing'
The sufferer notes: "I face so many assorted problematic noises at Christmas and that can be daunting and make you dread it.
"Those close to me 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 sacrificing my own sanity to make sure everyone else is happy."
So it's obvious why the traditionally happy season can quickly turn into a source of agony for affected individuals.
Triggers that may be considered normal, like someone drinking champagne, opening presents, or tucking into a Christmas dinner can cause a visceral feeling that can even cause them skipping events entirely.
The student, a 21-year-old student, who has dealt with sound sensitivity for over a decade, explains the approach she intends to use is to listen to music to cope. Usually, she would usually isolate herself in a separate space to escape distressing triggers.
She notes her sensitivity is worse around people she's closest to, so Christmas is always "difficult".
"There is pressure to spend time with family, and I want to, but it's physically and mentally challenging.
"I feel as if this intense irritation comes over me, which can feel embarrassing, or I'll feel panicked and begin to weep and then fight-or-flight will take over.
"To others it appears as if I'm being unreasonable and melodramatic, but it's difficult to convey unless you've experienced it."
Three Ways to Cope
If you suffer then there are a few methods you can try to cope the situation, according to clinical psychologists.
- Imagine a Different Scenario: Creative thinking is essential. Work on connecting the specific noise bothering you with something completely different. For instance, try to picture someone's slurping is just a sink draining water. The goal is to help your brain learn that the sound affecting you isn't harmful.
- Use Humor: Introduce playfulness and turn the annoying sound into a game with the culprit. As an example, if someone is eating noisily have a go at joining in. Through participation, 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 slightly more tolerant.
- Craft a Story: One more method is to try to fabricate an explanation about why the person creating the sound is behaving that way. So if someone was making a nasal sound, maybe they are not feeling well or maybe they're upset. The idea is altering the perception of the sound. Even though the noise remains identical, your understanding of it shifts from being irritating, to feeling a bit more accepting about it.
