Yuletide Can Be a Nightmare for Misophonia Sufferers.
Lottie is looking forward to being with her loved ones this Christmas, but admits a primary method she'll endure is by wearing her earplugs - particularly at Christmas dinner.
In her case, the holidays often feels like a particularly difficult season as the auditory triggers of other people chewing, drinking noisily and breathing heavily cause her profound anxiety.
"I get this feeling of instant dread, my entire being will just tense up and it feels like I'm in a threatening situation, and I need to somehow control these sounds."
Lottie has suffered from sound sensitivity since she was 16 and for her that renders the holiday period "deeply taxing".
Misophonia is a decreased threshold to specific noises, particularly those produced by those around you.
The condition is widespread across the population. Experts found almost one in five people experience it.
Typically it's sounds associated with bodily functions that lead to discomfort, as well as examples such as chewing, heavy breathing, and pen clicking.
Triggering Stress
She explains: "You encounter so many assorted problematic noises at the holidays and that can be daunting and make you want to avoid it.
"My family are aware, but I'm very mindful that I don't want to make other people feel uncomfortable. It's like a internal conflict of managing my symptoms to make sure others enjoy themselves."
So it's easy to understand why the most wonderful season can rapidly become a stressful ordeal for those with the condition.
Sounds that may be considered normal, like someone drinking champagne, unwrapping gifts, or enjoying festive food can cause a visceral feeling that can even lead to them skipping events entirely.
The student, a young adult, who has experienced sound sensitivity from childhood, says currently her plan is to listen to music to get through dinner. Typically, she would frequently go in a separate space to escape triggering sounds.
She explains her condition is more intense around people she's most familiar with, so the holidays is always "challenging".
"There's an expectation to spend time with loved ones, and I desire to, but it's draining.
"I feel as if this sudden rage washes over me, which can feel awkward, or I'll feel anxious and immediately start crying and then panic will activate.
"It may seem as if I'm being oversensitive and overreacting, but it's tough to describe without firsthand experience."
A Few Techniques to Cope
For those affected then there are some different techniques you can try to cope the situation, based on advice from experts.
- Visualise an Alternative: Mental imagery is key. Try to associate the specific noise causing distress with an unrelated image. For instance, try to envision someone's noisy drinking is just a waterfall. This technique is to help your brain learn that the sound affecting you isn't harmful.
- Make it a Game: Have a bit of fun and turn the annoying sound into a game involving the source. For instance, if someone is crunching loudly attempt joining in. By joining in, 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.
- Create a Scenario: A further strategy 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, perhaps they're not at their best or could be emotional. By doing this is changing the meaning of the sound. While the noise stays the same, your interpretation of it shifts from being irritating, to feeling a little more neutral towards it.
