Yuletide Can Be a Nightmare for Misophonia Sufferers.
A 23-year-old hopes for being with her relatives this Christmas, but notes a primary method she'll manage to get through it is by wearing her hearing protection - particularly at Christmas dinner.
For her, Christmas is a especially challenging period as the noises of people eating, sipping loudly and breathing heavily make her feel intense distress.
"I get this feeling of sudden panic, my entire being will just tighten and it seems as if I'm in peril, and I need to stop these noises."
She has suffered from sound sensitivity since she was 16 and for her that causes the Christmas time "exceptionally stressful".
Misophonia is a reduced tolerance to certain sounds, especially noises made by individuals.
The condition is widespread in the UK. A study found nearly 20% people experience it.
Typically it's sounds associated with bodily functions that cause distress, along with things like crunching, breathing, and pen clicking.
'Anxiety Inducing'
She explains: "There are so many different triggering sounds at the holidays and that can be stressful and make you dread it.
"My relatives are aware, but I'm very conscious that I don't want to spoil the mood. It's like a constant struggle of managing my symptoms to guarantee the event goes smoothly."
So it's obvious why the traditionally happy season can quickly turn into a source of agony for affected individuals.
Noises that may be considered normal, like someone sipping a beverage, opening presents, or enjoying festive food can provoke a powerful reaction that can even cause them avoiding social settings altogether.
Jenna, a 21-year-old student, who has struggled with misophonia for over a decade, says the approach she intends to use is to put her earphones in to manage the meal. Usually, she would often retreat in a different room to minimize distressing triggers.
She explains her sensitivity is more intense around people she's most familiar with, so Christmas is always "hard".
"People assume you to socialize with loved ones, and I desire to, but it's draining.
"I feel as if this sudden rage washes over me, which can feel awkward, or I'll feel panicked and immediately start crying and then panic will kick in.
"To others it appears as if I'm being difficult and melodramatic, but it's tough to describe unless you've experienced it."
Several Strategies to Manage
If it's an issue then there are some different techniques you can use to handle the situation, as suggested by clinical psychologists.
- Imagine an Alternative: Mental imagery is crucial. Attempt to link the particular sound affecting you with something completely different. For instance, try to envision someone's noisy drinking is just a gentle stream. The goal is to teach your brain that the sound affecting you isn't harmful.
- Use Humor: Use lightheartedness and turn the annoying sound into a competition with the culprit. For instance, if someone is crunching loudly attempt mimicking the sound. By joining in, rather than feeling like the sound is being imposed on you, you become an active participant. And the challenge should help redirect your focus and make you somewhat less sensitive.
- Craft a Story: One more method is to try to fabricate an explanation about why the person creating the sound is doing it. Imagine if someone was making a nasal sound, maybe they are not in good health or are troubled. By doing this is altering the perception of the sound. Even though the sound remains identical, your interpretation of it changes from being aggravating, to feeling a slightly more compassionate towards it.
