The Holiday Season Transforms Into a Nightmare for Those with Misophonia.
Lottie hopes for being with her loved ones over the holidays, but admits a key strategy she'll endure is by relying on her earplugs - especially during Christmas dinner.
For the 23-year-old, this time of year often feels like a particularly difficult period as the noises of family members munching, sipping loudly and breathing heavily make her feel profound anxiety.
"There's this sensation of sudden panic, my whole body will just freeze and it feels like I'm in a threatening situation, and I need to manage these triggers."
The individual has experienced sound sensitivity since she was 16 and for her that renders the Christmas time "incredibly overwhelming".
Misophonia is a reduced tolerance to certain sounds, notably sounds coming from other people.
The condition is widespread in the UK. Experts discovered a significant portion of people are affected by it.
Frequently it's sounds associated with bodily functions that cause distress, as well as things like crunching, 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 supportive, 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 ensure others enjoy themselves."
So it's obvious why the supposedly joyous season can rapidly become a source of agony for sufferers.
Noises that may seem harmless, like someone sipping a beverage, opening presents, or eating the holiday meal can trigger a powerful reaction that can even cause them skipping events entirely.
She, a young adult, who has struggled with sound sensitivity from childhood, states the approach she intends to use is to listen to music to cope. Usually, she would frequently go in a quiet area to escape problematic noises.
She notes her condition is more intense around people she's most comfortable with, so Christmas is always "challenging".
"There is pressure to be around family, and I want to, but it's draining.
"The sensation is this intense irritation comes over me, which can feel awkward, or I'll feel anxious and begin to weep and then the stress response will activate.
"To others it appears as if I'm being oversensitive and dramatic, but it's difficult to convey if you haven't felt it."
Several Strategies to Manage
For those affected then there are various strategies you can attempt to manage the situation, as suggested by specialists.
- Picture a Different Scenario: Mental imagery is crucial. Try to associate the particular sound causing distress with an unrelated image. As an illustration, try to envision someone's slurping is just a gentle stream. This technique is to teach your brain that the sound triggering you poses no threat.
- Use Humor: Introduce playfulness and turn the annoying sound into a challenge involving the source. For instance, if someone is crunching loudly have a go at copying the noise. By joining in, 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 slightly more tolerant.
- Craft a Story: A further strategy is to try to create a little story about why the person creating the sound is doing it. Imagine if someone was making a nasal sound, perhaps they're not at their best or are troubled. The idea is changing the meaning of the sound. Although the sound doesn't change, your reaction of it moves from being irritating, to feeling a bit more accepting about it.
