The Holiday Season Transforms Into a Terrifying Experience for Misophonia Sufferers.
One young woman hopes for seeing her loved ones over the holidays, but says one of the only ways she'll manage to get through it is by using her earplugs - especially during the holiday meal.
In her case, the holidays is a particularly difficult time as the noises of people eating, drinking noisily and sniffling make her feel intense distress.
"I experience this feeling of instant dread, my every muscle will just tense up and it seems as if I'm in a threatening situation, and I need to manage these triggers."
She has experienced misophonia since she was 16 and for her that makes the festive season "incredibly overwhelming".
Misophonia is an intense sensitivity to particular auditory triggers, particularly those coming from individuals.
It is prevalent in the UK. Researchers reported a significant portion of people suffer from it.
Often it's sounds connected to eating or drinking that cause distress, as well as things like chewing, breathing, and pen clicking.
Triggering Stress
She explains: "You encounter so many different triggering sounds at Christmas and that can be anxiety inducing and make you want to avoid it.
"My relatives are understanding, but I'm very conscious that I don't want to make other people feel uncomfortable. It's like a internal conflict of enduring my distress to make sure everyone else is happy."
So it's easy to understand why the most wonderful period can transform into a stressful ordeal for affected individuals.
Sounds that may appear innocuous, like someone drinking champagne, rustling a roll of wrapping paper, or enjoying festive food can provoke a visceral feeling that can even result in them withdrawing from gatherings.
The student, a young adult, who has experienced sound sensitivity since aged 10, states currently her plan is to put her earphones in to cope. On any other day, she would frequently go in a quiet area to escape triggering sounds.
She says her condition is more pronounced around people she's most familiar with, so the holidays is always "challenging".
"People assume you to be around loved ones, and I want to, but it's physically and mentally challenging.
"I feel as if this uncontrollable anger takes hold, which can feel embarrassing, or I'll feel anxious and burst into tears and then fight-or-flight will kick in.
"It may seem as if I'm being difficult and overreacting, but it's hard to explain without firsthand experience."
Several Strategies to Handle It
For those affected then there are a few methods you can try to cope the situation, according to specialists.
- Picture a Different Scenario: Mental imagery is crucial. Try to associate the triggering sound bothering you with an unrelated image. So for example, try to imagine someone's slurping is just a gentle stream. The goal is to retrain your mind that the sound triggering you poses no threat.
- Try a Competition: Use lightheartedness and turn the annoying sound into a competition involving the source. For instance, if someone is eating noisily have a go at joining in. Through participation, instead of feeling like the sound is being imposed on you, you become an willing part. And the game aspect should help distract your brain and make you a little less affected.
- Develop a Narrative: One more method is to try to fabricate an explanation about the reason someone creating the sound is doing it. So if someone was making a nasal sound, maybe they are not at their best or maybe they're upset. The idea is re-framing the context of the sound. Even though the sound stays the same, your interpretation of it shifts from being annoying, to feeling a little more neutral about it.
