The Holiday Season Often Proves to Be a Living Hell for Those with Misophonia.
Lottie hopes for spending time with her loved ones during the festive period, but says a key strategy she'll manage to get through it is by using her earplugs - notably for the holiday meal.
For her, this time of year can be a particularly difficult period as the noises of family members munching, slurping and breathing heavily make her feel profound anxiety.
"There's this feeling of instant dread, my whole body will just tense up and it seems as if I'm in danger, and I need to stop these sounds."
She has suffered from sound sensitivity since she was 16 and for her that renders the festive season "exceptionally stressful".
Misophonia is an intense sensitivity to particular auditory triggers, especially noises produced by those around you.
The condition is widespread across the population. A study found nearly 20% people experience it.
Often it's sounds connected to bodily functions that lead to discomfort, along with examples such as chewing, heavy breathing, and foot tapping.
A Source of Dread
The sufferer notes: "You encounter so many assorted problematic noises at the holidays and that can be anxiety inducing and make you fear it.
"My relatives are understanding, but I'm very aware that I don't want to spoil the mood. It's like a constant struggle of managing my symptoms to make sure others enjoy themselves."
So it's easy to understand why the traditionally happy time of the year can rapidly become a source of agony for those with the condition.
Triggers that may appear innocuous, like someone slurping a Buck's fizz, rustling a roll of wrapping paper, or enjoying festive food can cause a strong emotional response that can even lead to them withdrawing from gatherings.
She, a university student, who has dealt with sound sensitivity from childhood, states currently her plan is to listen to music to get through dinner. Usually, she would often retreat in a different room to minimize problematic noises.
She says her misophonia is more intense around people she's most comfortable with, so Christmas is always "challenging".
"There is pressure to socialize with family, and I want to, but it's exhausting on all levels.
"I feel as if this uncontrollable anger takes hold, which can feel awkward, or I'll feel stressed and immediately start crying and then fight-or-flight will activate.
"It can come across as if I'm being oversensitive and melodramatic, but it's hard to explain unless you've experienced it."
Three Ways to Cope
For those affected then there are a few methods you can attempt to manage the situation, as suggested by specialists.
- Imagine a Different Scenario: Imagination is key. Work on connecting the triggering sound affecting you with a neutral concept. For instance, try to envision someone's noisy drinking is just a sink draining water. This technique is to help your brain learn that the sound triggering you is neutral.
- Make it a Game: Use lightheartedness and turn the annoying sound into a competition involving the source. For example, if someone is eating noisily attempt copying the noise. By joining in, rather than feeling like the sound is being imposed on you, you become an engaged person. And the challenge should help shift your attention and make you a little less affected.
- Create a Scenario: Another technique is to try to fabricate an explanation about why the person creating the sound is doing it. So if someone was sniffing, maybe they are not feeling well or are troubled. The idea is altering the perception of the sound. Although the noise remains identical, your reaction of it changes from being aggravating, to feeling a slightly more compassionate towards it.
