Yuletide Often Proves to Be a Terrifying Experience for Those with Misophonia.
A 23-year-old is looking forward to spending time with her loved ones during the festive period, but says one of the only ways she'll manage to get through it is by using her noise-cancelling devices - especially during the holiday meal.
For her, Christmas is a notably tough period as the sounds of people eating, slurping and sniffling trigger profound anxiety.
"I get this feeling of immediate anxiety, my every muscle will just tighten and it seems as if I'm in danger, and I need to stop these sounds."
She has lived with sound sensitivity since she was 16 and for her that renders the Christmas time "exceptionally stressful".
Misophonia is a reduced tolerance to certain sounds, particularly those produced by those around you.
It is prevalent in the UK. Researchers reported nearly 20% people experience it.
Frequently it's noises associated with eating or drinking that cause distress, as well as examples such as chewing, breathing, and repetitive finger tapping.
A Source of Dread
She explains: "I face so many various auditory triggers at Christmas and that can be anxiety inducing and make you want to avoid it.
"My family are understanding, but I'm very aware that I don't want to upset others. It's like a constant struggle of enduring my distress to make sure the event goes smoothly."
So it's easy to understand why the supposedly joyous period can quickly turn into a stressful ordeal for affected individuals.
Triggers that may be considered normal, like someone sipping a beverage, opening presents, or enjoying festive food can provoke a powerful reaction that can even lead to them avoiding social settings altogether.
The student, a young adult, who has dealt with sound sensitivity for over a decade, says currently her plan is to use headphones to get through dinner. On any other day, she would usually isolate herself in a quiet area to minimize problematic noises.
She explains her misophonia is more pronounced around people she's most comfortable with, so the holidays is always "challenging".
"There's an expectation to spend time with family, and I want to, but it's exhausting on all levels.
"The sensation is this sudden rage washes over me, which can feel awkward, or I'll feel stressed and begin to weep and then panic will activate.
"It can come across as if I'm being oversensitive and overreacting, but it's tough to describe if you haven't felt it."
Three Ways to Cope
For those affected then there are a few methods you can try to cope the situation, according to clinical psychologists.
- Visualise an Alternative: Mental imagery is essential. Try to associate the specific noise affecting you with something completely different. So for example, try to picture someone's noisy drinking is just a sink draining water. This technique is to retrain your mind that the sound triggering you poses no threat.
- Make it a Game: Use lightheartedness and turn the annoying sound into a competition involving the source. For example, if someone is eating noisily attempt mimicking the sound. Through participation, instead of feeling like the sound is unwanted, you become an engaged person. And the competition element should help shift your attention and make you a little less affected.
- Develop a Narrative: One more method is to try to invent a reason about why the person making the noise is having to make that sound. Imagine if someone was making a nasal sound, it could be that they're not in good health or maybe they're upset. This approach is changing the meaning of the sound. Although the noise remains identical, your interpretation of it moves from being irritating, to feeling a little more neutral about it.
