Yuletide Can Be a Nightmare for Misophonia Sufferers.
A 23-year-old hopes for spending time with her loved ones this Christmas, but says a key strategy she'll manage to get through it is by relying on her hearing protection - notably for the holiday meal.
For her, this time of year often feels like a particularly difficult season as the auditory triggers of other people chewing, sipping loudly and breathing heavily make her feel profound anxiety.
"I experience this feeling of sudden panic, my entire being will just tighten and it seems as if I'm in danger, and I need to manage these noises."
The individual has experienced this condition since she was 16 and for her that causes the Christmas time "incredibly overwhelming".
Misophonia is a reduced tolerance to specific noises, especially noises made by those around you.
It is prevalent across the population. Researchers found nearly 20% people experience it.
Often it's sounds connected to eating or drinking that trigger a reaction, as well as things like chewing, heavy breathing, and pen clicking.
'Anxiety Inducing'
She explains: "I face so many different triggering sounds at the holidays and that can be daunting and make you want to avoid it.
"My relatives are understanding, but I'm very conscious that I don't want to upset others. It's like a internal conflict of sacrificing my own sanity to ensure others enjoy themselves."
So it's clear why the most wonderful season can quickly turn into a stressful ordeal for sufferers.
Triggers that may be considered normal, like someone drinking champagne, rustling a roll of wrapping paper, or enjoying festive food can cause a powerful reaction that can even result in them skipping events entirely.
The student, a 21-year-old student, who has dealt with sound sensitivity since aged 10, explains currently her plan is to use headphones to get through dinner. Typically, she would frequently go in a different room to escape triggering sounds.
She explains her sensitivity is worse around people she's closest to, so the holidays is always "difficult".
"There is pressure to spend time with family, and I desire to, but it's draining.
"I feel as if this intense irritation washes over me, which can feel awkward, or I'll feel anxious and burst into tears and then panic will activate.
"It can come across as if I'm being oversensitive and dramatic, but it's hard to explain if you haven't felt it."
Several Strategies to Manage
For those affected then there are various strategies you can try to cope the situation, according to specialists.
- Visualise an Alternative: Creative thinking is key. Try to associate the particular sound causing distress with an unrelated image. For instance, try to envision someone's slurping is just a waterfall. This technique is to teach your brain that the sound triggering you is neutral.
- Try a Competition: Have a bit of fun and turn the annoying sound into a game with the culprit. For instance, if someone is eating noisily try mimicking the sound. Through participation, rather than feeling like the sound is an attack, you become an active participant. And the game aspect should help shift your attention and make you somewhat less sensitive.
- Develop a Narrative: One more method is to try to create a little story about the reason someone making the noise is doing it. So if someone was sniffing, it could be that they're not feeling well or are troubled. The idea is re-framing the context of the sound. Even though the noise remains identical, your reaction of it shifts from being annoying, to feeling a little more neutral about it.
