Yuletide Can Be a Nightmare for Misophonia Sufferers.
One young woman anticipates spending time with her relatives this Christmas, but notes a key strategy she'll cope is by using her earplugs - notably for the holiday meal.
In her case, Christmas is a especially challenging season as the noises of people eating, sipping loudly and breathing heavily trigger intense distress.
"I experience this sensation of sudden panic, my entire being will just freeze and it seems as if I'm in a threatening situation, and I need to stop these noises."
The individual has lived with this condition for several years and for her that causes the Christmas time "deeply taxing".
Misophonia is a decreased threshold to specific noises, particularly those coming from those around you.
The condition is widespread in the UK. A study found almost one in five people are affected by it.
Typically it's sounds connected to bodily functions that trigger a reaction, as well as examples such as crunching, heavy breathing, and pen clicking.
A Source of Dread
She explains: "There are so many assorted problematic noises at the holidays and that can be anxiety inducing and make you dread it.
"My relatives are aware, but I'm very aware that I don't want to upset others. It's like a internal conflict of enduring my distress to make sure the event goes smoothly."
So it's clear why the traditionally happy time of the year can transform into a source of agony for affected individuals.
Sounds that may seem harmless, like someone sipping a beverage, opening presents, or enjoying festive food can provoke a strong emotional response that can even result in them avoiding social settings altogether.
The student, a university student, who has experienced sound sensitivity since aged 10, explains her strategy is to listen to music to get through dinner. On any other day, she would usually isolate herself in a quiet area to escape distressing triggers.
She explains her sensitivity is more intense around people she's closest to, so Christmas is always "difficult".
"People assume you to socialize with family, and I desire to, but it's physically and mentally challenging.
"It's like this intense irritation washes over me, which can feel awkward, or I'll feel anxious and burst into tears and then fight-or-flight will kick in.
"It can come across as if I'm being oversensitive and dramatic, but it's tough to describe if you haven't felt it."
Three Ways to Handle It
If it's an issue then there are some different techniques you can try to cope the situation, as suggested by experts.
- Visualise an Alternative: Mental imagery is crucial. Work on connecting the particular sound causing distress with an unrelated image. So for example, try to imagine someone's slurping is just a gentle stream. By doing this is to retrain your mind that the sound triggering you poses no threat.
- Use Humor: Use lightheartedness and turn the annoying sound into a competition involving the source. For example, if someone is eating noisily try joining in. Through participation, instead of feeling like the sound is an attack, you become an willing part. And the competition element should help distract your brain and make you a little less affected.
- Develop a Narrative: One more method is to try to fabricate an explanation about why the person making the noise is doing it. Imagine if someone was making a nasal sound, it could be that they're not feeling well or could be emotional. By doing this is altering the perception of the sound. Even though the sound remains identical, your understanding of it moves from being annoying, to feeling a bit more accepting about it.
