Yuletide Can Be a Living Hell for Misophonia Sufferers.
One young woman hopes for being with her loved ones this Christmas, but notes one of the only ways she'll cope is by wearing her noise-cancelling devices - particularly at Christmas dinner.
In her case, the holidays can be a especially challenging time as the auditory triggers of other people chewing, drinking noisily and breathing heavily cause her extremely uncomfortable.
"I get this sensation of immediate anxiety, my every muscle will just tense up and it seems as if I'm in danger, and I need to manage these noises."
Lottie has experienced sound sensitivity since she was 16 and for her that makes the Christmas time "incredibly overwhelming".
Misophonia is a reduced tolerance to specific noises, notably sounds produced by other people.
It's surprisingly common across the population. Researchers reported almost one in five people are affected by it.
Frequently it's sounds connected to bodily functions that cause distress, along with things like crunching, heavy breathing, and pen clicking.
Triggering Stress
The sufferer notes: "You encounter so many various auditory triggers at Christmas and that can be stressful and make you dread it.
"My family are understanding, but I'm very conscious that I don't want to upset others. It's like a really big battle of managing my symptoms to ensure others enjoy themselves."
So it's clear why the traditionally happy time of the year can rapidly become a living nightmare for affected individuals.
Noises that may appear innocuous, like someone drinking champagne, unwrapping gifts, or enjoying festive food can trigger a visceral feeling that can even lead to them avoiding social settings altogether.
She, a university student, who has struggled with sound sensitivity for over a decade, explains the approach she intends to use is to listen to music to manage the meal. On any other day, she would often retreat in a separate space to minimize triggering sounds.
She notes her misophonia is more intense around people she's closest to, so Christmas is always "challenging".
"There's an expectation to spend time with family, and I want to, but it's physically and mentally challenging.
"I feel as if this uncontrollable anger washes over me, which can feel shameful, or I'll feel panicked and begin to weep and then panic will activate.
"It may seem as if I'm being oversensitive and dramatic, but it's difficult to convey if you haven't felt it."
Three Ways to Handle It
If you suffer then there are various strategies you can use to handle the situation, as suggested by experts.
- Picture an Alternative: Creative thinking is crucial. Attempt to link the specific noise bothering you with a neutral concept. So for example, try to imagine someone's noisy drinking is just a waterfall. This technique is to retrain your mind that the sound affecting you poses no threat.
- Make it a Game: Have a bit of fun and make the irritating noise into a competition with the culprit. For example, if someone is crunching loudly attempt mimicking the sound. Through participation, 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 create a little story about why the person creating the sound is having to make that sound. Imagine if someone was sniffing, it could be that they're not in good health or maybe they're upset. The idea is altering the perception of the sound. Although the sound stays the same, your reaction of it shifts from being annoying, to feeling a bit more accepting about it.
