Christmas Can Be a Terrifying Experience for Misophonia Sufferers.
Lottie hopes for seeing her relatives during the festive period, but admits a key strategy she'll cope is by using her earplugs - notably for Christmas dinner.
In her case, Christmas is a especially challenging season as the noises of other people chewing, drinking noisily and sniffling trigger intense distress.
"There's this sensation of immediate anxiety, my every muscle will just tense up and it feels like I'm in a threatening situation, and I need to manage these triggers."
She has suffered from this condition from a young age and for her that causes the holiday period "exceptionally stressful".
Misophonia is a reduced tolerance to certain sounds, particularly those coming from those around you.
It is prevalent in the UK. Researchers reported nearly 20% people are affected by it.
Often it's sounds linked to mouth, throat or facial movements that lead to discomfort, as well as things like chewing, heavy breathing, and foot tapping.
A Source of Dread
Lottie says: "I face so many different triggering sounds at Christmas and that can be daunting and make you dread it.
"My relatives are supportive, but I'm very mindful that I don't want to upset others. It's like a internal conflict of enduring my distress to guarantee others enjoy themselves."
So it's clear why the traditionally happy period can transform into a stressful ordeal for affected individuals.
Triggers that may seem harmless, like someone drinking champagne, opening presents, or eating the holiday meal can trigger a powerful reaction that can even lead to them avoiding social settings altogether.
She, a young adult, who has struggled with misophonia from childhood, explains her strategy is to use headphones to manage the meal. Usually, she would frequently go in a quiet area to avoid distressing triggers.
She explains her condition is more intense around people she's closest to, so Christmas is always "difficult".
"There's an expectation to be around loved ones, and I want to, but it's exhausting on all levels.
"The sensation is this intense irritation washes over me, which can feel embarrassing, or I'll feel panicked and burst into tears and then the stress response will activate.
"It may seem as if I'm being difficult and melodramatic, but it's hard to explain if you haven't felt it."
Three Ways to Manage
If it's an issue then there are a few methods you can use to handle the situation, according to experts.
- Visualise a Different Scenario: Creative thinking is key. Work on connecting the triggering sound bothering you with something completely different. For instance, try to envision someone's slurping is just a sink draining water. The goal is to teach your brain that the sound triggering you isn't harmful.
- Make it a Game: Use lightheartedness and make the irritating noise into a competition with the culprit. As an example, if someone is eating noisily attempt copying the noise. By joining in, instead of feeling like the sound is unwanted, you become an engaged person. And the game aspect should help distract your brain and make you slightly more tolerant.
- Craft a Story: Another technique is to try to create a little story about why the person making the noise is having to make that sound. Imagine if someone was sniffing, it could be that they're not in good health or are troubled. This approach is altering the perception of the sound. While the noise stays the same, your understanding of it shifts from being annoying, to feeling a bit more accepting about it.
