Christmas Can Be a Terrifying Experience for Misophonia Sufferers.
A 23-year-old anticipates seeing her family this Christmas, but notes one of the only ways she'll cope is by relying on her earplugs - especially during the holiday meal.
For the 23-year-old, Christmas can be a particularly difficult season as the sounds of people eating, sipping loudly and breathing heavily cause her extremely uncomfortable.
"I experience this sensation of instant dread, my entire being will just tense up and it feels like I'm in peril, and I need to somehow control these sounds."
The individual has lived with misophonia from a young age and for her that makes the Christmas time "incredibly overwhelming".
Misophonia is an intense sensitivity to specific noises, particularly those made by other people.
It's surprisingly common amongst adults. A study found almost one in five people experience it.
Frequently it's sounds linked to mouth, throat or facial movements that trigger a reaction, along with examples such as crunching, heavy breathing, and pen clicking.
A Source of Dread
Lottie says: "There are so many assorted problematic noises at the holidays and that can be stressful and make you want to avoid it.
"My relatives are supportive, but I'm very mindful that I don't want to make other people feel uncomfortable. It's like a really big battle of sacrificing my own sanity to guarantee others enjoy themselves."
So it's obvious why the traditionally happy period can transform into a stressful ordeal for those with the condition.
Triggers that may appear innocuous, like someone sipping a beverage, opening presents, or tucking into a Christmas dinner can provoke a visceral feeling that can even cause them skipping events entirely.
She, a young adult, who has struggled with misophonia since aged 10, explains her strategy is to listen to music to manage the meal. Usually, she would often retreat in a separate space to escape problematic noises.
She notes her condition is more intense around people she's most comfortable with, so Christmas is always "challenging".
"There is pressure to socialize with loved ones, and I want to, but it's physically and mentally challenging.
"It's like this intense irritation washes over me, which can feel awkward, or I'll feel anxious and burst into tears and then fight-or-flight will kick in.
"It may seem as if I'm being difficult and melodramatic, but it's difficult to convey without firsthand experience."
Three Ways to Manage
For those affected then there are various strategies you can attempt to manage the situation, based on advice from clinical psychologists.
- Picture a Different Scenario: Imagination is key. Attempt to link the specific noise bothering you with an unrelated image. For instance, try to envision someone's slurping is just a gentle stream. By doing this is to help your brain learn that the sound affecting you poses no threat.
- Use Humor: Use lightheartedness and make the irritating noise into a game with the culprit. As an example, if someone is crunching loudly have a go at copying the noise. By joining in, rather than feeling like the sound is being imposed on you, you become an willing part. And the competition element should help redirect your focus and make you somewhat less sensitive.
- Develop a Narrative: A further strategy is to try to invent a reason about why the person making the noise is doing it. For example if someone was sniffing, maybe they are not in good health or could be emotional. By doing this is altering the perception of the sound. Even though the noise stays the same, your interpretation of it changes from being aggravating, to feeling a little more neutral towards it.
