Christmas Can Be a Living Hell for Those with Misophonia.
Lottie anticipates spending time with her relatives during the festive period, but admits a key strategy she'll endure is by relying on her hearing protection - especially during Christmas dinner.
For the 23-year-old, this time of year often feels like a especially challenging period as the auditory triggers of other people chewing, drinking noisily and nose-blowing cause her profound anxiety.
"There's this sensation of sudden panic, my every muscle will just tighten and it seems as if I'm in a threatening situation, and I need to manage these sounds."
She has suffered from sound sensitivity since she was 16 and for her that causes the festive season "exceptionally stressful".
Misophonia is a reduced tolerance to particular auditory triggers, particularly those produced by other people.
It's surprisingly common in the UK. A study reported almost one in five people suffer from it.
Frequently it's noises linked to eating or drinking that cause distress, as well as things like crunching, breathing, and pen clicking.
'Anxiety Inducing'
The sufferer notes: "You encounter so many assorted problematic noises at the holidays and that can be stressful and make you dread it.
"Those close to me are understanding, but I'm very conscious that I don't want to spoil the mood. It's like a really big battle of managing my symptoms to ensure everyone else is happy."
So it's easy to understand why the supposedly joyous time of the year can transform into a source of agony for sufferers.
Triggers that may be considered normal, like someone sipping a beverage, opening presents, or enjoying festive food can provoke a visceral feeling that can even cause them avoiding social settings altogether.
The student, a 21-year-old student, who has struggled with misophonia from childhood, states her strategy is to listen to music to get through dinner. On any other day, she would frequently go in a quiet area to escape distressing triggers.
She explains her condition is more intense around people she's most comfortable with, so Christmas is always "challenging".
"There is pressure to spend time with loved ones, and I wish to, but it's physically and mentally challenging.
"I feel as if this uncontrollable anger comes over me, which can feel embarrassing, or I'll feel panicked and begin to weep and then fight-or-flight will activate.
"To others it appears as if I'm being oversensitive and overreacting, but it's difficult to convey without firsthand experience."
Three Ways to Cope
For those affected then there are a few methods you can use to handle the situation, as suggested by specialists.
- Imagine a Different Scenario: Mental imagery is crucial. Attempt to link the triggering sound bothering you with an unrelated image. As an illustration, try to envision someone's slurping is just a gentle stream. The goal is to help your brain learn that the sound triggering you poses no threat.
- Make it a Game: Introduce playfulness and turn the annoying sound into a challenge involving the source. For instance, if someone is eating noisily have a go at mimicking the sound. By mimicking, instead of feeling like the sound is an attack, you become an willing part. And the game aspect should help shift your attention and make you somewhat less sensitive.
- Develop a Narrative: A further strategy is to try to fabricate an explanation about the reason someone making the noise is behaving that way. For example if someone was making a nasal sound, maybe they are not in good health or could be emotional. By doing this is changing the meaning of the sound. Although the sound stays the same, your interpretation of it shifts from being aggravating, to feeling a little more neutral about it.
