Yuletide Transforms Into a Nightmare for Misophonia Sufferers.
Lottie anticipates spending time with her loved ones during the festive period, but says a key strategy she'll manage to get through it is by wearing her earplugs - notably for the main festive feast.
For her, this time of year can be a notably tough time as the sounds of family members munching, drinking noisily and sniffling trigger intense distress.
"There's this feeling of instant dread, my every muscle will just tighten and it as though I'm in a threatening situation, and I need to stop these triggers."
The individual has experienced sound sensitivity since she was 16 and for her that makes the festive season "incredibly overwhelming".
Misophonia is a reduced tolerance to specific noises, notably sounds made by other people.
The condition is widespread amongst adults. A study reported nearly 20% people suffer from it.
Frequently it's sounds associated with bodily functions that lead to discomfort, as well as things like chewing, breathing, and foot tapping.
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 family are aware, but I'm very mindful that I don't want to make other people feel uncomfortable. It's like a constant struggle of managing my symptoms to guarantee the event goes smoothly."
So it's easy to understand why the traditionally happy period can rapidly become a source of agony for sufferers.
Noises that may be considered normal, like someone slurping a Buck's fizz, rustling a roll of wrapping paper, or eating the holiday meal can cause a visceral feeling that can even lead to them withdrawing from gatherings.
The student, a 21-year-old student, who has struggled with misophonia from childhood, explains her strategy is to listen to music to get through dinner. Usually, she would frequently go in a separate space to avoid triggering sounds.
She notes her sensitivity is worse around people she's closest to, so the holidays is always "hard".
"There's an expectation to spend time with family, and I wish to, but it's physically and mentally challenging.
"It's like this uncontrollable anger takes hold, which can feel shameful, or I'll feel stressed and begin to weep and then fight-or-flight will activate.
"To others it appears as if I'm being difficult and overreacting, but it's tough to describe if you haven't felt it."
Several Strategies to Manage
If you suffer then there are some different techniques you can attempt to manage the situation, according to experts.
- Imagine an Alternative: Mental imagery is crucial. Attempt to link the particular sound affecting you with a neutral concept. As an illustration, try to picture someone's slurping is just a sink draining water. This technique is to help your brain learn that the sound triggering you poses no threat.
- Make it a Game: Have a bit of fun and make the irritating noise into a competition involving the source. For example, if someone is eating noisily have a go at joining in. Through participation, rather than feeling like the sound is being imposed on you, you become an willing part. And the competition element should help shift your attention and make you slightly more tolerant.
- Create a Scenario: A further strategy is to try to fabricate an explanation about the reason someone making the noise is behaving that way. For example if someone was making a nasal sound, perhaps they're not feeling well or are troubled. This approach is re-framing the context of the sound. Although the noise remains identical, your understanding of it changes from being annoying, to feeling a slightly more compassionate about it.
