Yuletide Transforms Into a Terrifying Experience for Misophonia Sufferers.
A 23-year-old is looking forward to spending time with her family this Christmas, but says a primary method she'll manage to get through it is by using her hearing protection - notably for the main festive feast.
For her, this time of year is a especially challenging season as the sounds of family members munching, drinking noisily and breathing heavily cause her intense distress.
"I get this wave of sudden panic, my every muscle will just tighten and it feels like I'm in danger, and I need to manage these triggers."
Lottie has experienced misophonia from a young age and for her that causes the holiday period "exceptionally stressful".
Misophonia is a decreased threshold to particular auditory triggers, especially noises coming from other people.
It's surprisingly common amongst adults. A study found almost one in five people suffer from it.
Often it's sounds linked to eating or drinking that trigger a reaction, including examples such as chewing, breathing, and pen clicking.
'Anxiety Inducing'
Lottie says: "You encounter so many various auditory triggers at Christmas and that can be stressful and make you want to avoid it.
"Those close to me are supportive, but I'm very aware that I don't want to make other people feel uncomfortable. It's like a constant struggle of sacrificing my own sanity to guarantee the event goes smoothly."
So it's easy to understand why the supposedly joyous period can transform into a living nightmare for those with the condition.
Noises that may be considered normal, like someone slurping a Buck's fizz, unwrapping gifts, or eating the holiday meal can trigger a visceral feeling that can even cause them withdrawing from gatherings.
The student, a 21-year-old student, who has experienced misophonia since aged 10, states currently her plan is to use headphones to cope. On any other day, she would usually isolate herself in a separate space to minimize distressing triggers.
She explains her misophonia is more intense around people she's most comfortable with, so the holidays is always "difficult".
"There's an expectation to be around loved ones, and I want to, but it's draining.
"It's like this sudden rage takes hold, which can feel embarrassing, or I'll feel stressed and immediately start crying and then the stress response will take over.
"It may seem as if I'm being difficult and melodramatic, but it's hard to explain without firsthand experience."
Three Ways to Manage
If you suffer then there are a few methods you can attempt to manage the situation, according to clinical psychologists.
- Picture an Alternative: Imagination is crucial. Try to associate the particular sound affecting you with something completely different. For instance, try to imagine someone's slurping is just a gentle stream. This technique is to teach your brain that the sound affecting you is neutral.
- Try a Competition: Use lightheartedness and make the irritating noise into a game with the person. For instance, if someone is crunching loudly try mimicking the sound. By joining in, instead of feeling like the sound is being imposed on you, you become an active participant. And the challenge should help redirect your focus and make you slightly more tolerant.
- Develop a Narrative: Another technique is to try to fabricate an explanation about the reason someone making the noise is doing it. So if someone was sniffing, maybe they are not at their best or could be emotional. By doing this is re-framing the context of the sound. Although the sound doesn't change, your reaction of it shifts from being irritating, to feeling a little more neutral about it.
