Christmas Often Proves to Be a Nightmare for Those with Misophonia.
One young woman anticipates seeing her loved ones this Christmas, but says a key strategy she'll manage to get through it is by relying on her earplugs - notably for the main festive feast.
For the 23-year-old, Christmas is a notably tough time as the noises of other people chewing, sipping loudly and sniffling make her feel intense distress.
"I experience this wave of instant dread, my every muscle will just tighten and it as though I'm in a threatening situation, and I need to manage these noises."
The individual has experienced misophonia from a young age and for her that makes the holiday period "deeply taxing".
Misophonia is an intense sensitivity to certain sounds, especially noises produced by other people.
It's surprisingly common across the population. A study reported nearly 20% people experience it.
Often it's noises connected to eating or drinking that trigger a reaction, including things like chewing, breathing, and repetitive finger tapping.
Triggering Stress
She explains: "There are so many assorted problematic noises at Christmas and that can be daunting and make you want to avoid it.
"Those close to me are aware, but I'm very mindful that I don't want to upset others. It's like a constant struggle of managing my symptoms to make sure others enjoy themselves."
So it's obvious why the most wonderful time of the year can transform into a source of agony for affected individuals.
Noises that may seem harmless, like someone slurping a Buck's fizz, unwrapping gifts, or enjoying festive food can provoke a powerful reaction that can even result in them avoiding social settings altogether.
The student, a 21-year-old student, who has dealt with sound sensitivity from childhood, says currently her plan is to use headphones to manage the meal. Typically, she would often retreat in a separate space to escape problematic noises.
She says her sensitivity is more intense around people she's most familiar with, so the holidays is always "difficult".
"There's an expectation to spend time with loved ones, and I desire to, but it's physically and mentally challenging.
"I feel as if this uncontrollable anger comes over me, which can feel shameful, or I'll feel panicked and begin to weep and then fight-or-flight will activate.
"It can come across as if I'm being oversensitive and overreacting, but it's tough to describe unless you've experienced it."
A Few Techniques to Manage
For those affected then there are some different techniques you can attempt to manage the situation, according to experts.
- Visualise an Alternative: Creative thinking is crucial. Work on connecting the triggering sound bothering you with an unrelated image. For instance, try to envision someone's slurping is just a waterfall. By doing this is to retrain your mind that the sound triggering you isn't harmful.
- Make it a Game: Have a bit of fun and turn the annoying sound into a competition involving the source. For instance, if someone is crunching loudly try joining in. Through participation, instead of feeling like the sound is unwanted, you become an active participant. And the competition element should help distract your brain and make you somewhat less sensitive.
- Develop a Narrative: Another technique is to try to create a little story about the reason someone making the noise is having to make that sound. So if someone was sniffing, maybe they are not feeling well or could be emotional. The idea is changing the meaning of the sound. Even though the noise doesn't change, your interpretation of it changes from being irritating, to feeling a slightly more compassionate towards it.
