Christmas Can Be a Terrifying Experience for Those with Misophonia.
A 23-year-old is looking forward to being with her family this Christmas, but admits a key strategy she'll manage to get through it is by relying on her hearing protection - especially during the main festive feast.
For the 23-year-old, this time of year often feels like a notably tough time as the auditory triggers of people eating, slurping and sniffling cause her profound anxiety.
"I get this wave of sudden panic, my whole body will just tighten and it as though I'm in a threatening situation, and I need to manage these sounds."
Lottie has suffered from this condition from a young age and for her that renders the festive season "exceptionally stressful".
Misophonia is a decreased threshold to particular auditory triggers, particularly those made by those around you.
The condition is widespread amongst adults. Experts found almost one in five people are affected by it.
Typically it's sounds connected to mouth, throat or facial movements that trigger a reaction, as well as examples such as chewing, breathing, and pen clicking.
'Anxiety Inducing'
She explains: "You encounter so many different triggering sounds at the holidays and that can be stressful and make you want to avoid it.
"Those close to me are aware, but I'm very mindful that I don't want to spoil the mood. It's like a internal conflict of sacrificing my own sanity to guarantee others enjoy themselves."
So it's clear why the most wonderful time of the year can rapidly become a source of agony for affected individuals.
Triggers that may seem harmless, like someone sipping a beverage, opening presents, or tucking into a Christmas dinner can trigger a powerful reaction that can even lead to them avoiding social settings altogether.
The student, a 21-year-old student, who has experienced misophonia from childhood, states currently her plan is to listen to music to cope. Usually, she would often retreat in a separate space to avoid distressing triggers.
She says her sensitivity is more intense around people she's closest to, so Christmas is always "difficult".
"There's an expectation to spend time with loved ones, and I desire to, but it's physically and mentally challenging.
"I feel as if this sudden rage takes hold, which can feel embarrassing, or I'll feel stressed and burst into tears and then fight-or-flight will take over.
"To others it appears as if I'm being difficult and overreacting, but it's difficult to convey without firsthand experience."
Several Strategies to Manage
For those affected then there are some different techniques you can use to handle the situation, as suggested by clinical psychologists.
- Picture a Different Scenario: Mental imagery is key. Attempt to link the specific noise bothering you with an unrelated image. So for example, try to envision someone's noisy drinking is just a gentle stream. By doing this is to help your brain learn that the sound triggering you poses no threat.
- Try a Competition: Have a bit of fun and turn the annoying sound into a challenge involving the source. For example, if someone is crunching loudly try 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 distract your brain and make you slightly more tolerant.
- Develop a Narrative: One more method is to try to create a little story about the reason someone creating the sound is doing it. For example if someone was sniffing, perhaps they're not feeling well or are troubled. By doing this is re-framing the context of the sound. Even though the sound doesn't change, your reaction of it moves from being irritating, to feeling a little more neutral about it.
