Yuletide Transforms Into a Terrifying Experience for Those with Misophonia.
A 23-year-old hopes for seeing her loved ones during the festive period, but says a key strategy she'll endure is by wearing her earplugs - notably for the main festive feast.
For her, this time of year often feels like a particularly difficult season as the auditory triggers of other people chewing, drinking noisily and sniffling trigger profound anxiety.
"There's this wave of instant dread, my every muscle will just freeze and it as though I'm in a threatening situation, and I need to stop these sounds."
She has experienced sound sensitivity since she was 16 and for her that renders the festive season "deeply taxing".
Misophonia is a reduced tolerance to specific noises, notably sounds made by those around you.
It is prevalent across the population. A study found a significant portion of people experience it.
Frequently it's sounds connected to eating or drinking that trigger a reaction, along with examples such as crunching, breathing, and pen clicking.
'Anxiety Inducing'
She explains: "I face so many assorted problematic noises at the holidays and that can be stressful and make you fear it.
"Those close to me are supportive, but I'm very aware that I don't want to make other people feel uncomfortable. It's like a really big battle of sacrificing my own sanity to ensure others enjoy themselves."
So it's clear why the most wonderful season can quickly turn into a living nightmare for affected individuals.
Triggers that may appear innocuous, like someone slurping a Buck's fizz, opening presents, or enjoying festive food can cause a visceral feeling that can even cause them skipping events entirely.
Jenna, a young adult, who has experienced misophonia from childhood, states her strategy is to use headphones to get through dinner. On any other day, she would usually isolate herself in a separate space to escape triggering sounds.
She explains her sensitivity is more pronounced around people she's most comfortable with, so the holidays is always "difficult".
"There is pressure to be around loved ones, and I wish to, but it's physically and mentally challenging.
"The sensation is this sudden rage washes over me, which can feel awkward, or I'll feel stressed and immediately start crying and then the stress response will take over.
"It can come across as if I'm being difficult and overreacting, but it's difficult to convey without firsthand experience."
Three Ways to Manage
For those affected then there are various strategies you can try to cope the situation, according to experts.
- Picture Something Else: Imagination is key. Attempt to link the particular sound causing distress with something completely different. For instance, try to picture someone's slurping is just a sink draining water. By doing this is to teach your brain that the sound triggering you is neutral.
- Make it a Game: Introduce playfulness and make the irritating noise into a competition involving the source. As an example, if someone is crunching loudly have a go at copying the noise. By mimicking, instead of feeling like the sound is being imposed on you, you become an engaged person. And the challenge should help shift your attention and make you somewhat less sensitive.
- Create a Scenario: A further strategy 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 making a nasal sound, it could be that they're not in good health or could be emotional. The idea is changing the meaning of the sound. While the noise stays the same, your reaction of it changes from being irritating, to feeling a little more neutral towards it.
