The Holiday Season Can Be a Terrifying Experience for Those with Misophonia.
Lottie anticipates being with her family this Christmas, but says one of the only ways she'll cope is by wearing her noise-cancelling devices - particularly at the holiday meal.
In her case, the holidays can be a especially challenging time as the noises of other people chewing, drinking noisily and nose-blowing cause her profound anxiety.
"I experience this wave of immediate anxiety, my whole body will just tighten and it as though I'm in danger, and I need to stop these noises."
She has experienced sound sensitivity from a young age and for her that makes the festive season "deeply taxing".
Misophonia is a decreased threshold to specific noises, especially noises made by other people.
It's surprisingly common amongst adults. A study reported almost one in five people suffer from it.
Frequently it's sounds associated with bodily functions that cause distress, along with things like crunching, breathing, and foot tapping.
A Source of Dread
She explains: "There are so many assorted problematic noises at Christmas and that can be stressful and make you dread it.
"My relatives are aware, but I'm very conscious that I don't want to spoil the mood. It's like a internal conflict of sacrificing my own sanity to make sure everyone else is happy."
So it's obvious why the traditionally happy period can quickly turn into a stressful ordeal for affected individuals.
Noises that may be considered normal, like someone drinking champagne, rustling a roll of wrapping paper, or enjoying festive food can cause a powerful reaction that can even cause them skipping events entirely.
She, a university student, who has experienced misophonia from childhood, explains her strategy is to listen to music to get through dinner. On any other day, she would often retreat in a quiet area to escape distressing triggers.
She says her condition is worse around people she's most comfortable with, so the holidays is always "difficult".
"There is pressure to spend time with family, and I desire to, but it's physically and mentally challenging.
"It's like this sudden rage comes over me, which can feel awkward, or I'll feel panicked and begin to weep and then fight-or-flight will kick in.
"It can come across as if I'm being difficult and dramatic, but it's difficult to convey if you haven't felt it."
Three Ways to Cope
For those affected then there are various strategies you can use to handle the situation, as suggested by specialists.
- Visualise a Different Scenario: Mental imagery is crucial. Attempt to link the triggering sound affecting you with a neutral concept. As an illustration, try to envision someone's noisy drinking is just a sink draining water. By doing this is to help your brain learn that the sound affecting you poses no threat.
- Make it a Game: Have a bit of fun and turn the annoying sound into a game with the person. As an example, if someone is eating noisily try joining in. Through participation, rather than feeling like the sound is an attack, you become an willing part. And the game aspect should help distract your brain and make you a little less affected.
- Create a Scenario: One more method is to try to fabricate an explanation about why the person creating the sound is having to make that sound. For example if someone was sniffing, perhaps they're not at their best or maybe they're upset. This approach is altering the perception of the sound. Although the sound doesn't change, your reaction of it shifts from being annoying, to feeling a bit more accepting towards it.
