Yuletide Often Proves to Be a Nightmare for Those with Misophonia.
One young woman anticipates being with her loved ones this Christmas, but admits a primary method she'll manage to get through it is by using her noise-cancelling devices - especially during Christmas dinner.
In her case, Christmas is a especially challenging season as the noises of other people chewing, sipping loudly and nose-blowing cause her profound anxiety.
"I get this sensation of instant dread, my whole body will just tense up and it feels like I'm in danger, and I need to stop these triggers."
Lottie has experienced misophonia from a young age and for her that makes the Christmas time "incredibly overwhelming".
Misophonia is an intense sensitivity to certain sounds, especially noises produced by other people.
It is prevalent in the UK. A study found a significant portion of people are affected by it.
Typically it's sounds linked to mouth, throat or facial movements that cause distress, including things like chewing, breathing, and repetitive finger tapping.
Triggering Stress
Lottie says: "I face so many various auditory triggers at Christmas and that can be anxiety inducing and make you want to avoid it.
"Those close to me are aware, but I'm very aware that I don't want to upset others. It's like a internal conflict of managing my symptoms to make sure everyone else is happy."
So it's obvious why the supposedly joyous period can transform into a stressful ordeal for sufferers.
Sounds that may appear innocuous, like someone slurping a Buck's fizz, opening presents, or tucking into a Christmas dinner can cause a strong emotional response that can even cause them withdrawing from gatherings.
The student, a 21-year-old student, who has experienced sound sensitivity since aged 10, states her strategy is to put her earphones in to manage the meal. On any other day, she would usually isolate herself in a different room to minimize triggering sounds.
She explains her sensitivity is worse around people she's most comfortable with, so the holidays is always "difficult".
"There's an expectation to socialize with loved ones, and I wish to, but it's exhausting on all levels.
"It's like this uncontrollable anger comes over me, which can feel shameful, or I'll feel anxious and immediately start crying and then panic will take over.
"It may seem as if I'm being unreasonable and overreacting, but it's tough to describe if you haven't felt it."
Several Strategies to Manage
If it's an issue then there are a few methods you can try to cope the situation, based on advice from clinical psychologists.
- Visualise an Alternative: Creative thinking is key. Attempt to link the triggering sound causing distress 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 triggering you poses no threat.
- Make it a Game: Use lightheartedness and turn the annoying sound into a game involving the source. For example, if someone is eating noisily attempt mimicking the sound. Through participation, rather than feeling like the sound is being imposed on you, you become an willing part. And the challenge should help distract your brain and make you somewhat less sensitive.
- Create a Scenario: One more method is to try to invent a reason about why the person making the noise is having to make that sound. So if someone was making a nasal sound, it could be that they're not feeling well or maybe they're upset. This approach is changing the meaning of the sound. Even though the sound stays the same, your understanding of it changes from being aggravating, to feeling a little more neutral towards it.
