Yuletide Can Be a Nightmare for Those with Misophonia.
One young woman is looking forward to being with her family during the festive period, but admits a key strategy she'll manage to get through it is by using her noise-cancelling devices - notably for the main festive feast.
For her, the holidays is a especially challenging season as the noises of people eating, slurping and nose-blowing cause her intense distress.
"There's this feeling of sudden panic, my entire being will just tense up and it as though I'm in peril, and I need to manage these noises."
The individual has experienced sound sensitivity for several years and for her that renders the festive season "exceptionally stressful".
Misophonia is a decreased threshold to specific noises, particularly those produced by other people.
It is prevalent across the population. A study found nearly 20% people suffer from it.
Often it's sounds associated with eating or drinking that lead to discomfort, along with things like crunching, breathing, and pen clicking.
'Anxiety Inducing'
The sufferer notes: "There are so many different triggering sounds at the holidays and that can be daunting and make you want to avoid it.
"My family are supportive, but I'm very mindful that I don't want to spoil the mood. It's like a constant struggle of managing my symptoms to ensure others enjoy themselves."
So it's easy to understand why the most wonderful time of the year can transform into a source of agony for those with the condition.
Sounds that may be considered normal, like someone slurping a Buck's fizz, rustling a roll of wrapping paper, or eating the holiday meal can provoke a strong emotional response that can even lead to them avoiding social settings altogether.
Jenna, a 21-year-old student, who has dealt with misophonia from childhood, explains the approach she intends to use is to listen to music to manage the meal. Usually, she would frequently go in a different room to minimize distressing triggers.
She says her sensitivity is worse around people she's closest to, so Christmas is always "hard".
"There's an expectation to be around family, and I desire to, but it's exhausting on all levels.
"The sensation is this uncontrollable anger comes over me, which can feel shameful, or I'll feel stressed and immediately start crying and then fight-or-flight will take over.
"To others it appears as if I'm being difficult and overreacting, but it's tough to describe without firsthand experience."
Several Strategies to Cope
For those affected then there are a few methods you can attempt to manage the situation, according to experts.
- Picture an Alternative: Mental imagery is key. Attempt to link the specific noise causing distress with an unrelated image. For instance, try to envision someone's slurping is just a gentle stream. This technique is to help your brain learn that the sound affecting you is neutral.
- Make it a Game: Introduce playfulness and turn the annoying sound into a challenge with the culprit. For example, if someone is crunching loudly try copying the noise. By joining in, rather than feeling like the sound is an attack, you become an engaged person. And the game aspect should help shift your attention and make you slightly more tolerant.
- Develop a Narrative: A further strategy is to try to invent a reason about why the person making the noise is behaving that way. Imagine if someone was making a nasal sound, perhaps they're not feeling well or could be emotional. By doing this is re-framing the context of the sound. Even though the noise doesn't change, your understanding of it shifts from being annoying, to feeling a slightly more compassionate towards it.
