Christmas Can Be a Living Hell for Those with Misophonia.
Lottie is looking forward to seeing her loved ones this Christmas, but admits a key strategy she'll endure is by using her earplugs - notably for Christmas dinner.
In her case, Christmas can be a particularly difficult period as the auditory triggers of other people chewing, slurping and nose-blowing cause her profound anxiety.
"There's this wave of immediate anxiety, my entire being will just tighten and it feels like I'm in danger, and I need to manage these noises."
She has suffered from this condition for several years and for her that renders the Christmas time "exceptionally stressful".
Misophonia is an intense sensitivity to specific noises, notably sounds made by other people.
It is prevalent across the population. A study reported nearly 20% people suffer from it.
Typically it's sounds linked to bodily functions that lead to discomfort, along with things like chewing, heavy breathing, and pen clicking.
Triggering Stress
Lottie says: "I face so many different triggering sounds at the holidays and that can be stressful and make you fear it.
"My family are aware, but I'm very mindful that I don't want to spoil the mood. It's like a internal conflict of managing my symptoms to guarantee everyone else is happy."
So it's clear why the traditionally happy time of the year can rapidly become a living nightmare for those with the condition.
Triggers that may seem harmless, like someone slurping a Buck's fizz, unwrapping gifts, or eating the holiday meal can trigger a visceral feeling that can even result in them skipping events entirely.
The student, a 21-year-old student, who has dealt with misophonia from childhood, says currently her plan is to use headphones to manage the meal. Typically, she would usually isolate herself in a separate space to avoid distressing triggers.
She explains her sensitivity is more pronounced around people she's closest to, so the holidays is always "hard".
"There's an expectation to be around loved ones, and I want to, but it's draining.
"It's like this intense irritation washes over me, which can feel awkward, or I'll feel panicked and immediately start crying and then fight-or-flight will kick in.
"It can come across as if I'm being difficult and melodramatic, but it's hard to explain unless you've experienced it."
Several Strategies to Manage
For those affected then there are some different techniques you can try to cope the situation, according to specialists.
- Imagine Something Else: Creative thinking is essential. Try to associate the specific noise causing distress with something completely different. For instance, try to imagine someone's slurping is just a gentle stream. By doing this is to retrain your mind that the sound triggering you is neutral.
- Try a Competition: Have a bit of fun and make the irritating noise into a competition with the person. For example, if someone is crunching loudly try joining in. Through participation, instead of feeling like the sound is an attack, you become an active participant. And the game aspect should help shift your attention and make you a little less affected.
- Create a Scenario: One more method is to try to create a little story about the reason someone making the noise is doing it. For example if someone was making a nasal sound, perhaps they're not feeling well or maybe they're upset. The idea is altering the perception of the sound. While the sound doesn't change, your interpretation of it moves from being irritating, to feeling a slightly more compassionate towards it.
