The Holiday Season Can Be a Nightmare for Those with Misophonia.
A 23-year-old anticipates spending time with her relatives over the holidays, but says a key strategy she'll manage to get through it is by relying on her noise-cancelling devices - notably for the main festive feast.
For the 23-year-old, this time of year is a particularly difficult time as the sounds of people eating, slurping and sniffling cause her profound anxiety.
"I get this wave of instant dread, my every muscle will just tense up and it feels like I'm in a threatening situation, and I need to somehow control these sounds."
Lottie has suffered from sound sensitivity from a young age and for her that causes the festive season "exceptionally stressful".
Misophonia is an intense sensitivity to specific noises, notably sounds coming from those around you.
It's surprisingly common amongst adults. Researchers reported nearly 20% people are affected by it.
Often it's sounds connected to mouth, throat or facial movements that cause distress, including things like chewing, breathing, and repetitive finger tapping.
'Anxiety Inducing'
Lottie says: "There are so many assorted problematic noises at Christmas and that can be stressful and make you fear it.
"My family are supportive, but I'm very aware that I don't want to make other people feel uncomfortable. It's like a really big battle of managing my symptoms to ensure others enjoy themselves."
So it's easy to understand why the supposedly joyous season can quickly turn into a source of agony for those with the condition.
Sounds that may be considered normal, like someone sipping a beverage, rustling a roll of wrapping paper, or tucking into a Christmas dinner can trigger a strong emotional response that can even cause them withdrawing from gatherings.
She, a 21-year-old student, who has struggled with sound sensitivity since aged 10, explains currently her plan is to use headphones to manage the meal. On any other day, she would often retreat in a quiet area to escape triggering sounds.
She explains her sensitivity is more pronounced around people she's closest to, so the holidays is always "challenging".
"There is pressure to socialize with loved ones, and I wish to, but it's exhausting on all levels.
"I feel as if this intense irritation takes hold, which can feel embarrassing, or I'll feel panicked and immediately start crying and then panic will take over.
"To others it appears as if I'm being unreasonable and melodramatic, but it's difficult to convey without firsthand experience."
Three Ways to Manage
If it's an issue then there are various strategies you can use to handle the situation, according to experts.
- Visualise an Alternative: Creative thinking is key. Work on connecting the triggering sound affecting you with an unrelated image. As an illustration, try to envision someone's slurping is just a waterfall. This technique is to help your brain learn that the sound triggering you is neutral.
- Make it a Game: Use lightheartedness and make the irritating noise into a challenge involving the source. For instance, if someone is crunching loudly have a go at copying the noise. By joining in, instead of feeling like the sound is being imposed on you, you become an engaged person. And the challenge should help redirect your focus and make you somewhat less sensitive.
- Develop a Narrative: A further strategy is to try to invent a reason about the reason someone creating the sound is doing it. Imagine if someone was making a nasal sound, it could be that they're not feeling well or could be emotional. By doing this is altering the perception of the sound. Even though the sound remains identical, your reaction of it moves from being aggravating, to feeling a little more neutral about it.
