Christmas Can Be a Living Hell for Misophonia Sufferers.
One young woman anticipates spending time with her family this Christmas, but admits one of the only ways she'll manage to get through it is by relying on her earplugs - especially during the main festive feast.
For her, Christmas can be a particularly difficult season as the sounds of other people chewing, slurping and breathing heavily cause her intense distress.
"I get this feeling of immediate anxiety, my whole body will just freeze and it feels like I'm in a threatening situation, and I need to manage these sounds."
Lottie has experienced this condition for several years and for her that makes the holiday period "incredibly overwhelming".
Misophonia is an intense sensitivity to certain sounds, especially noises coming from other people.
It's surprisingly common in the UK. Researchers found almost one in five people are affected by it.
Typically it's sounds associated with eating or drinking that lead to discomfort, including things like crunching, heavy breathing, and repetitive finger tapping.
Triggering Stress
The sufferer notes: "You encounter so many different triggering sounds at the holidays and that can be anxiety inducing and make you dread it.
"Those close to me are aware, but I'm very conscious that I don't want to upset others. It's like a internal conflict of sacrificing my own sanity to ensure the event goes smoothly."
So it's obvious why the traditionally happy season can quickly turn into a source of agony for sufferers.
Noises that may appear innocuous, like someone sipping a beverage, opening presents, or enjoying festive food can cause a visceral feeling that can even lead to them skipping events entirely.
She, a young adult, who has struggled with sound sensitivity for over a decade, states the approach she intends to use is to use headphones to manage the meal. Usually, she would usually isolate herself in a quiet area to avoid distressing triggers.
She explains her sensitivity is more intense 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 draining.
"I feel as if this intense irritation takes hold, which can feel awkward, or I'll feel anxious and begin to weep and then fight-or-flight will take over.
"To others it appears as if I'm being unreasonable and overreacting, but it's difficult to convey without firsthand experience."
Several Strategies to Manage
If you suffer then there are some different techniques you can attempt to manage the situation, according to clinical psychologists.
- Picture an Alternative: Creative thinking is crucial. Try to associate the specific noise bothering you with something completely different. So for example, try to picture someone's slurping is just a gentle stream. The goal is to help your brain learn that the sound affecting you is neutral.
- Use Humor: Have a bit of fun and turn the annoying sound into a game with the culprit. For instance, if someone is eating noisily attempt joining in. Through participation, rather than feeling like the sound is an attack, you become an active participant. And the challenge should help shift your attention and make you a little less affected.
- Develop a Narrative: A further strategy 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, it could be that they're not at their best or could be emotional. By doing this is altering the perception of the sound. Even though the sound stays the same, your interpretation of it changes from being aggravating, to feeling a slightly more compassionate about it.
