Christmas Often Proves to Be a Nightmare for Misophonia Sufferers.
A 23-year-old is looking forward to seeing her relatives over the holidays, but notes a key strategy she'll manage to get through it is by wearing her earplugs - notably for the main festive feast.
In her case, this time of year often feels like a notably tough period as the noises of other people chewing, drinking noisily 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 danger, and I need to somehow control these noises."
The individual has lived with misophonia for several years and for her that renders the festive season "exceptionally stressful".
Misophonia is a decreased threshold to particular auditory triggers, particularly those produced by individuals.
The condition is widespread in the UK. Experts reported nearly 20% people are affected by it.
Typically it's noises connected to bodily functions that lead to discomfort, as well as things like crunching, heavy breathing, and pen clicking.
Triggering Stress
The sufferer notes: "I face so many assorted problematic noises at Christmas and that can be anxiety inducing and make you fear it.
"Those close to me are supportive, but I'm very aware that I don't want to spoil the mood. It's like a constant struggle of managing my symptoms to ensure everyone else is happy."
So it's clear why the supposedly joyous season can rapidly become a source of agony for affected individuals.
Triggers that may seem harmless, like someone sipping a beverage, opening presents, or eating the holiday meal can cause a strong emotional response that can even lead to them skipping events entirely.
She, a young adult, who has struggled with sound sensitivity for over a decade, explains the approach she intends to use is to put her earphones in to manage the meal. Typically, she would frequently go in a different room to avoid triggering sounds.
She says her misophonia is more intense around people she's most comfortable with, so Christmas is always "challenging".
"There is pressure to socialize with family, and I want to, but it's exhausting on all levels.
"I feel as if this sudden rage takes hold, which can feel awkward, or I'll feel panicked and immediately start crying and then the stress response will kick in.
"It may seem as if I'm being difficult and overreacting, but it's difficult to convey if you haven't felt it."
Several Strategies to Manage
For those affected then there are a few methods you can try to cope the situation, as suggested by clinical psychologists.
- Imagine a Different Scenario: Creative thinking is crucial. Try to associate the specific noise bothering you with a neutral concept. So for example, try to envision someone's slurping is just a sink draining water. The goal is to retrain your mind that the sound triggering you poses no threat.
- Try a Competition: Use lightheartedness and make the irritating noise into a challenge involving the source. For instance, if someone is crunching loudly attempt joining in. Through participation, instead of feeling like the sound is unwanted, you become an engaged person. And the game aspect should help redirect your focus and make you slightly more tolerant.
- Craft a Story: A further strategy is to try to create a little story about the reason someone making the noise is having to make that sound. Imagine if someone was making a nasal sound, maybe they are not feeling well or are troubled. The idea is re-framing the context of the sound. While the sound doesn't change, your reaction of it changes from being annoying, to feeling a slightly more compassionate about it.
