Yuletide Transforms Into a Living Hell for Those with Misophonia.
One young woman anticipates spending time with her loved ones this Christmas, but admits a key strategy she'll cope is by wearing her hearing protection - particularly at Christmas dinner.
For her, this time of year can be a particularly difficult season as the auditory triggers of people eating, drinking noisily and sniffling make her feel extremely uncomfortable.
"I experience this sensation of instant dread, my whole body will just freeze and it seems as if I'm in peril, and I need to somehow control these triggers."
The individual has suffered from this condition since she was 16 and for her that causes the festive season "exceptionally stressful".
Misophonia is a reduced tolerance to particular auditory triggers, particularly those coming from other people.
It is prevalent amongst adults. Researchers reported nearly 20% people suffer from it.
Typically it's sounds linked to mouth, throat or facial movements that lead to discomfort, along with things like crunching, heavy breathing, and repetitive finger tapping.
Triggering Stress
She explains: "You encounter so many assorted problematic noises at the holidays and that can be anxiety inducing and make you dread 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 really big battle of sacrificing my own sanity to ensure the event goes smoothly."
So it's obvious why the supposedly joyous period can rapidly become a stressful ordeal for those with the condition.
Noises that may be considered normal, like someone slurping a Buck's fizz, rustling a roll of wrapping paper, or tucking into a Christmas dinner can provoke a powerful reaction that can even lead to them withdrawing from gatherings.
Jenna, a 21-year-old student, who has dealt with misophonia for over a decade, states currently her plan is to use headphones to manage the meal. On any other day, she would often retreat in a quiet area to minimize problematic noises.
She notes her condition is more intense around people she's most familiar with, so the holidays is always "hard".
"There's an expectation to be around family, and I desire to, but it's draining.
"I feel as if this sudden rage comes over me, which can feel embarrassing, or I'll feel stressed and immediately start crying and then fight-or-flight will take over.
"It may seem as if I'm being difficult and dramatic, but it's hard to explain without firsthand experience."
Several Strategies to Manage
If you suffer then there are some different techniques you can use to handle the situation, as suggested by clinical psychologists.
- Visualise an Alternative: Creative thinking is crucial. Attempt to link the particular sound causing distress with a neutral concept. As an illustration, try to imagine someone's slurping is just a sink draining water. This technique is to help your brain learn that the sound affecting you is neutral.
- Make it a Game: Have a bit of fun and turn the annoying sound into a competition involving the source. As an example, if someone is crunching loudly have a go at mimicking the sound. By joining in, rather than feeling like the sound is being imposed on you, you become an willing part. And the challenge should help shift your attention and make you a little less affected.
- Develop a Narrative: A further strategy is to try to invent a reason about why the person making the noise is behaving that way. So if someone was making a nasal sound, perhaps they're not in good health or are troubled. The idea is re-framing the context of the sound. While the sound stays the same, your understanding of it changes from being irritating, to feeling a bit more accepting towards it.
