Christmas Can Be a Terrifying Experience for Those with Misophonia.
Lottie hopes for seeing her relatives during the festive period, but admits a key strategy she'll cope is by relying on her earplugs - notably for the main festive feast.
For her, the holidays is a especially challenging season as the auditory triggers of people eating, sipping loudly and breathing heavily trigger profound anxiety.
"There's this wave of sudden panic, my whole body will just tighten and it seems as if I'm in peril, and I need to somehow control these triggers."
The individual has experienced misophonia for several years and for her that renders the holiday period "exceptionally stressful".
Misophonia is a reduced tolerance to certain sounds, especially noises made by those around you.
It's surprisingly common in the UK. Researchers found almost one in five people suffer from it.
Frequently it's sounds connected to eating or drinking that cause distress, along with things like chewing, breathing, and foot tapping.
'Anxiety Inducing'
She explains: "I face so many various auditory triggers at the holidays and that can be anxiety inducing and make you want to avoid it.
"Those close to me are supportive, but I'm very aware that I don't want to make other people feel uncomfortable. It's like a internal conflict of sacrificing my own sanity to make sure others enjoy themselves."
So it's easy to understand why the traditionally happy period can transform into a stressful ordeal for affected individuals.
Sounds that may seem harmless, like someone sipping a beverage, opening presents, or tucking into a Christmas dinner can provoke a strong emotional response that can even lead to them withdrawing from gatherings.
She, a 21-year-old student, who has dealt with sound sensitivity since aged 10, explains her strategy is to listen to music to manage the meal. Usually, she would usually isolate herself in a quiet area to minimize problematic noises.
She notes her sensitivity is more intense around people she's closest to, so the holidays is always "hard".
"People assume you to spend time with loved ones, and I wish to, but it's draining.
"It's like this uncontrollable anger takes hold, which can feel shameful, or I'll feel stressed and burst into tears and then panic will take over.
"It can come across as if I'm being oversensitive and overreacting, but it's difficult to convey without firsthand experience."
Several Strategies to Cope
If it's an issue then there are various strategies you can attempt to manage the situation, based on advice from clinical psychologists.
- Imagine Something Else: Mental imagery is crucial. Try to associate the triggering sound bothering you with a neutral concept. For instance, try to picture someone's noisy drinking is just a gentle stream. This technique is to help your brain learn that the sound affecting you isn't harmful.
- Try a Competition: Use lightheartedness and make the irritating noise into a game involving the source. For example, if someone is eating noisily try copying the noise. By mimicking, rather than feeling like the sound is being imposed on you, you become an active participant. And the competition element should help shift your attention and make you slightly more tolerant.
- Craft a Story: A further strategy is to try to fabricate an explanation about the reason someone making the noise is doing it. For example if someone was making a nasal sound, maybe they are not feeling well or maybe they're upset. The idea is changing the meaning of the sound. While the sound remains identical, your interpretation of it changes from being annoying, to feeling a little more neutral about it.