Yuletide Often Proves to Be a Nightmare for Individuals Living with Sound Sensitivity.
A 23-year-old hopes for seeing her relatives over the holidays, but says one of the only ways she'll cope is by relying on her earplugs - particularly at the main festive feast.
In her case, the holidays is a notably tough period as the sounds of family members munching, sipping loudly and nose-blowing cause her intense distress.
"I experience this feeling of instant dread, my every muscle will just freeze and it feels like I'm in peril, and I need to somehow control these triggers."
She has experienced this condition since she was 16 and for her that renders the festive season "deeply taxing".
Misophonia is an intense sensitivity to particular auditory triggers, particularly those coming from other people.
It's surprisingly common amongst adults. Researchers found nearly 20% people suffer from it.
Frequently it's noises connected to bodily functions that cause distress, as well as things like chewing, breathing, and pen clicking.
'Anxiety Inducing'
Lottie says: "I face so many different triggering sounds at the holidays and that can be anxiety inducing and make you dread it.
"My family are understanding, but I'm very mindful that I don't want to spoil the mood. It's like a really big battle of managing my symptoms to ensure everyone else is happy."
So it's obvious why the supposedly joyous period can quickly turn into a living nightmare for affected individuals.
Triggers that may be considered normal, like someone slurping a Buck's fizz, rustling a roll of wrapping paper, or enjoying festive food can cause a powerful reaction that can even result in them avoiding social settings altogether.
She, a 21-year-old student, who has struggled with sound sensitivity from childhood, explains currently her plan is to put her earphones in to get through dinner. Usually, she would often retreat in a separate space to escape problematic noises.
She explains her sensitivity is more intense around people she's closest to, so the holidays is always "difficult".
"There's an expectation to be around loved ones, and I desire to, but it's draining.
"I feel as if this uncontrollable anger comes over me, which can feel embarrassing, or I'll feel anxious and immediately start crying and then fight-or-flight will activate.
"It can come across as if I'm being unreasonable and dramatic, but it's difficult to convey if you haven't felt it."
Three Ways to Cope
If it's an issue then there are a few methods you can attempt to manage the situation, as suggested by clinical psychologists.
- Imagine Something Else: Imagination is essential. Try to associate the particular sound bothering you with something completely different. For instance, try to imagine someone's slurping is just a sink draining water. By doing this is to help your brain learn that the sound affecting you poses no threat.
- Use Humor: Introduce playfulness and make the irritating noise into a competition involving the source. For example, if someone is eating noisily have a go at mimicking the sound. By joining in, rather than feeling like the sound is unwanted, you become an engaged person. And the competition element should help distract your brain and make you somewhat less sensitive.
- Develop a Narrative: Another technique is to try to create a little story about why the person creating the sound is having to make that sound. So if someone was sniffing, perhaps they're not at their best or maybe they're upset. By doing this is re-framing the context of the sound. Even though the sound doesn't change, your interpretation of it shifts from being annoying, to feeling a slightly more compassionate about it.