Christmas Can Be a Terrifying Experience for Those with Misophonia.
Lottie hopes for being with her family over the holidays, but admits a key strategy she'll cope is by using her hearing protection - especially during the holiday meal.
In her case, the holidays often feels like a notably tough season as the sounds of people eating, sipping loudly and sniffling make her feel intense distress.
"I get this sensation of immediate anxiety, my whole body will just tense up and it as though I'm in danger, and I need to somehow control these sounds."
She has experienced this condition since she was 16 and for her that causes the holiday period "deeply taxing".
Misophonia is a reduced tolerance to certain sounds, notably sounds coming from other people.
It is prevalent amongst adults. Experts 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 things like crunching, breathing, and foot tapping.
'Anxiety Inducing'
She explains: "I face so many assorted problematic noises at Christmas and that can be daunting and make you fear it.
"My relatives are understanding, but I'm very aware that I don't want to upset others. It's like a really big battle of managing my symptoms to make sure others enjoy themselves."
So it's easy to understand why the most wonderful period can transform into a source of agony for those with the condition.
Sounds that may appear innocuous, like someone sipping a beverage, rustling a roll of wrapping paper, or enjoying festive food can provoke a powerful reaction that can even lead to them avoiding social settings altogether.
She, a 21-year-old student, who has struggled with sound sensitivity since aged 10, states currently her plan is to listen to music to cope. Usually, she would frequently go in a different room to avoid triggering sounds.
She notes her misophonia is more pronounced around people she's most comfortable with, so Christmas is always "challenging".
"There is pressure to be around loved ones, and I want to, but it's draining.
"It's like this intense irritation takes hold, which can feel shameful, or I'll feel anxious and burst into tears and then fight-or-flight will take over.
"It may seem as if I'm being unreasonable and melodramatic, but it's tough to describe if you haven't felt it."
A Few Techniques to Cope
For those affected then there are some different techniques you can attempt to manage the situation, according to experts.
- Picture a Different Scenario: Imagination is essential. Try to associate the specific noise affecting you with something completely different. So for example, try to picture someone's slurping is just a waterfall. By doing this is to retrain your mind that the sound affecting you is neutral.
- Use Humor: Introduce playfulness and turn the annoying sound into a challenge with the person. For example, if someone is eating noisily attempt copying the noise. By mimicking, rather than feeling like the sound is being imposed on you, you become an willing part. And the game aspect should help shift your attention and make you a little less affected.
- Develop a Narrative: Another technique is to try to create a little story about why the person creating the sound is having to make that sound. So if someone was making a nasal sound, perhaps they're not at their best or maybe they're upset. By doing this is changing the meaning of the sound. Although the sound doesn't change, your understanding of it changes from being aggravating, to feeling a slightly more compassionate towards it.
