Yuletide Can Be a Nightmare for Those with Misophonia.
A 23-year-old hopes for seeing her loved ones during the festive period, but admits a key strategy she'll manage to get through it is by relying on her noise-cancelling devices - especially during Christmas dinner.
In her case, Christmas is a particularly difficult season as the auditory triggers of family members munching, slurping and nose-blowing cause her profound anxiety.
"I get this sensation of sudden panic, my entire being will just tighten and it feels like I'm in a threatening situation, and I need to somehow control these sounds."
She has experienced this condition for several years and for her that makes the Christmas time "deeply taxing".
Misophonia is an intense sensitivity to specific noises, notably sounds coming from individuals.
It is prevalent in the UK. Experts found almost one in five people are affected by it.
Frequently it's sounds connected to bodily functions that lead to discomfort, including things like chewing, breathing, and repetitive finger tapping.
Triggering Stress
She explains: "I face so many assorted problematic noises at Christmas and that can be daunting and make you fear it.
"Those close to me are supportive, but I'm very aware that I don't want to spoil the mood. It's like a internal conflict of managing my symptoms to make sure everyone else is happy."
So it's clear why the traditionally happy time of the year can rapidly become a stressful ordeal for those with the condition.
Noises that may appear innocuous, like someone drinking champagne, opening presents, or eating the holiday meal can provoke a visceral feeling that can even lead to them withdrawing from gatherings.
She, a university student, who has struggled with sound sensitivity since aged 10, says her strategy is to put her earphones in to manage the meal. Typically, she would often retreat in a separate space to avoid distressing triggers.
She notes her condition is worse around people she's most familiar with, so Christmas is always "difficult".
"There is pressure to be around loved ones, and I desire to, but it's exhausting on all levels.
"It's like this intense irritation takes hold, which can feel embarrassing, or I'll feel anxious and begin to weep and then the stress response will kick in.
"To others it appears as if I'm being oversensitive and melodramatic, but it's difficult to convey if you haven't felt it."
Three Ways to Cope
If you suffer then there are various strategies you can attempt to manage the situation, as suggested by experts.
- Imagine Something Else: Imagination is key. Try to associate the specific noise causing distress with a neutral concept. So for example, try to picture someone's slurping is just a gentle stream. The goal is to help your brain learn that the sound triggering you poses no threat.
- Use Humor: Have a bit of fun and turn the annoying sound into a competition with the culprit. As an example, if someone is eating noisily attempt mimicking the sound. By joining in, instead of feeling like the sound is being imposed on you, you become an active participant. And the competition element should help distract your brain and make you somewhat less sensitive.
- Create a Scenario: A further strategy is to try to create a little story about the reason someone making the noise is doing it. For example if someone was sniffing, it could be that they're not in good health or maybe they're upset. The idea is re-framing the context of the sound. While the sound doesn't change, your interpretation of it shifts from being annoying, to feeling a slightly more compassionate about it.
