Christmas Transforms Into a Terrifying Experience for Those with Misophonia.
A 23-year-old hopes for spending time with her loved ones this Christmas, but admits a key strategy she'll cope is by wearing her hearing protection - notably for the main festive feast.
In her case, this time of year can be a notably tough time as the auditory triggers of other people chewing, sipping loudly and sniffling make her feel extremely uncomfortable.
"I get this wave of immediate anxiety, my whole body will just tense up and it feels like I'm in a threatening situation, and I need to manage these triggers."
Lottie has suffered from misophonia since she was 16 and for her that makes the Christmas time "exceptionally stressful".
Misophonia is a reduced tolerance to specific noises, particularly those made by individuals.
It is prevalent across the population. A study reported nearly 20% people experience it.
Often it's sounds connected to mouth, throat or facial movements that cause distress, including examples such as crunching, breathing, and repetitive finger tapping.
'Anxiety Inducing'
Lottie says: "You encounter so many assorted problematic noises at the holidays and that can be anxiety inducing and make you fear it.
"My relatives are understanding, but I'm very conscious that I don't want to spoil the mood. It's like a really big battle of sacrificing my own sanity to make sure the event goes smoothly."
So it's easy to understand why the traditionally happy period can quickly turn into a source of agony for sufferers.
Sounds that may seem harmless, like someone sipping a beverage, rustling a roll of wrapping paper, or eating the holiday meal can cause a powerful reaction that can even cause them withdrawing from gatherings.
The student, a 21-year-old student, who has experienced misophonia from childhood, says currently her plan is to put her earphones in to cope. Typically, she would usually isolate herself in a quiet area to minimize triggering sounds.
She says her condition is more intense around people she's closest to, so the holidays is always "difficult".
"People assume you to be around loved ones, and I want to, but it's draining.
"I feel as if this uncontrollable anger washes over me, which can feel embarrassing, or I'll feel anxious and immediately start crying and then fight-or-flight will activate.
"It may seem as if I'm being oversensitive and melodramatic, but it's tough to describe if you haven't felt it."
Three Ways to Cope
For those affected then there are some different techniques you can try to cope the situation, as suggested by clinical psychologists.
- Visualise an Alternative: Creative thinking is key. Attempt to link the specific noise causing distress with a neutral concept. So for example, try to imagine someone's noisy drinking is just a gentle stream. The goal is to retrain your mind that the sound triggering you is neutral.
- Make it a Game: Use lightheartedness and turn the annoying sound into a game involving the source. For example, if someone is eating noisily attempt joining in. By mimicking, rather than feeling like the sound is an attack, you become an active participant. And the competition element should help shift your attention and make you a little less affected.
- Create a Scenario: A further strategy is to try to invent a reason 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. The idea is altering the perception of the sound. Even though the noise doesn't change, your reaction of it moves from being annoying, to feeling a slightly more compassionate towards it.
