Christmas Can Be a Nightmare for Misophonia Sufferers.
A 23-year-old hopes for being with her relatives over the holidays, but says one of the only ways she'll endure is by using her noise-cancelling devices - especially during Christmas dinner.
For her, the holidays often feels like a particularly difficult time as the auditory triggers of family members munching, slurping and breathing heavily trigger intense distress.
"I get this wave of immediate anxiety, my every muscle will just tighten and it seems as if I'm in danger, and I need to somehow control these triggers."
The individual has lived with this condition since she was 16 and for her that causes the holiday period "exceptionally stressful".
Misophonia is an intense sensitivity to particular auditory triggers, especially noises made by those around you.
It's surprisingly common in the UK. Researchers reported almost one in five people are affected by it.
Typically it's sounds connected to bodily functions that trigger a reaction, including things like chewing, heavy breathing, and foot tapping.
Triggering Stress
She explains: "You encounter 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 understanding, but I'm very mindful that I don't want to upset others. It's like a internal conflict of enduring my distress to guarantee everyone else is happy."
So it's clear why the most wonderful season can rapidly become a living nightmare for affected individuals.
Noises that may be considered normal, like someone slurping a Buck's fizz, unwrapping gifts, or enjoying festive food can trigger a visceral feeling that can even lead to them skipping events entirely.
Jenna, a young adult, who has struggled with misophonia from childhood, says her strategy is to put her earphones in to cope. Typically, she would usually isolate herself in a quiet area to avoid distressing triggers.
She explains her condition is worse around people she's most familiar with, so Christmas is always "challenging".
"There is pressure to spend time with family, and I desire to, but it's exhausting on all levels.
"I feel as if this intense irritation washes over me, which can feel shameful, or I'll feel panicked and begin to weep and then panic will kick in.
"It may seem as if I'm being oversensitive and overreacting, but it's tough to describe unless you've experienced it."
A Few Techniques to Manage
For those affected then there are a few methods you can use to handle the situation, according to clinical psychologists.
- Imagine an Alternative: Creative thinking is key. Try to associate the triggering sound causing distress with a neutral concept. As an illustration, try to picture someone's slurping is just a gentle stream. The goal is to teach your brain that the sound triggering you is neutral.
- Use Humor: Have a bit of fun and turn the annoying sound into a competition with the culprit. As an example, if someone is crunching loudly have a go at copying the noise. Through participation, instead of feeling like the sound is unwanted, you become an willing part. And the game aspect should help distract your brain and make you slightly more tolerant.
- Craft a Story: One more method is to try to invent a reason about the reason someone making the noise is doing it. So if someone was making a nasal sound, perhaps they're not feeling well or maybe they're upset. By doing this is re-framing the context of the sound. While the noise stays the same, your interpretation of it changes from being aggravating, to feeling a bit more accepting towards it.
