Christmas Can Be a Nightmare for Those with Misophonia.
Lottie anticipates spending time with her relatives this Christmas, but notes a primary method she'll manage to get through it is by using her noise-cancelling devices - particularly at the main festive feast.
In her case, this time of year is a notably tough time as the sounds of people eating, sipping loudly and nose-blowing make her feel extremely uncomfortable.
"I get this wave of instant dread, my whole body will just tense up and it seems as if I'm in a threatening situation, and I need to somehow control these noises."
Lottie has experienced misophonia for several years and for her that causes 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.
Typically it's sounds linked to bodily functions that cause distress, including things like chewing, heavy breathing, and repetitive finger tapping.
Triggering Stress
She explains: "I face so many assorted problematic noises at the holidays and that can be stressful and make you fear it.
"My relatives are aware, but I'm very mindful that I don't want to spoil the mood. It's like a really big battle of sacrificing my own sanity to ensure everyone else is happy."
So it's easy to understand why the most wonderful season can quickly turn into a living nightmare for affected individuals.
Noises that may seem harmless, like someone slurping a Buck's fizz, opening presents, or eating the holiday meal can provoke a powerful reaction that can even result in them withdrawing from gatherings.
Jenna, a young adult, who has struggled with misophonia since aged 10, explains the approach she intends to use is to put her earphones in to cope. On any other day, she would often retreat in a different room to minimize distressing triggers.
She says her condition is more pronounced around people she's most comfortable with, so Christmas is always "hard".
"There is pressure to socialize with loved ones, and I want to, but it's exhausting on all levels.
"It's like this uncontrollable anger takes hold, which can feel awkward, or I'll feel panicked and burst into tears and then the stress response will take over.
"To others it appears as if I'm being oversensitive and dramatic, but it's hard to explain if you haven't felt it."
Three Ways to Cope
If you suffer then there are a few methods you can attempt to manage the situation, according to experts.
- Visualise Something Else: Mental imagery is essential. Attempt to link the particular sound bothering you with something completely different. For instance, try to imagine someone's noisy drinking is just a sink draining water. This technique is to help your brain learn that the sound triggering you isn't harmful.
- Try a Competition: Have a bit of fun and turn the annoying sound into a competition with the person. For instance, if someone is eating noisily try joining in. Through participation, instead of feeling like the sound is unwanted, you become an engaged person. And the competition element should help distract your brain and make you slightly more tolerant.
- Develop a Narrative: One more method is to try to fabricate an explanation about the reason someone creating the sound is behaving that way. So if someone was sniffing, maybe they are not in good health or could be emotional. This approach is re-framing the context of the sound. While the sound doesn't change, your understanding of it changes from being irritating, to feeling a little more neutral towards it.
