Yuletide Can Be a Living Hell for Those with Misophonia.
One young woman anticipates being with her loved ones this Christmas, but admits one of the only ways she'll manage to get through it is by using her hearing protection - notably for the main festive feast.
In her case, this time of year often feels like a especially challenging period as the noises of family members munching, drinking noisily and sniffling cause her intense distress.
"There's this feeling of immediate anxiety, my every muscle will just tighten and it seems as if I'm in danger, and I need to manage these sounds."
She has suffered from this condition since she was 16 and for her that makes the Christmas time "incredibly overwhelming".
Misophonia is a reduced tolerance to certain sounds, particularly those made by other people.
It is prevalent in the UK. Experts reported nearly 20% people suffer from it.
Typically it's sounds linked to eating or drinking that trigger a reaction, as well as examples such as crunching, breathing, and repetitive finger tapping.
'Anxiety Inducing'
She explains: "I face so many assorted problematic noises at Christmas and that can be daunting and make you want to avoid it.
"My family are aware, but I'm very aware that I don't want to upset others. It's like a constant struggle of sacrificing my own sanity to make sure the event goes smoothly."
So it's clear why the traditionally happy time of the year can quickly turn into a source of agony for affected individuals.
Noises that may be considered normal, like someone drinking champagne, unwrapping gifts, or tucking into a Christmas dinner can cause a visceral feeling that can even result in them withdrawing from gatherings.
She, a 21-year-old student, who has struggled with misophonia from childhood, says her strategy is to listen to music to manage the meal. Typically, she would frequently go in a different room to avoid triggering sounds.
She notes her condition is worse around people she's most comfortable with, so the holidays is always "hard".
"There's an expectation to be around loved ones, and I wish to, but it's exhausting on all levels.
"It's like this sudden rage washes over me, which can feel shameful, or I'll feel anxious and immediately start crying and then panic will take over.
"It can come across as if I'm being unreasonable and overreacting, but it's tough to describe unless you've experienced it."
Several Strategies to Manage
If it's an issue then there are some different techniques you can attempt to manage the situation, according to experts.
- Visualise an Alternative: Mental imagery is crucial. Work on connecting the specific noise affecting you with a neutral concept. So for example, try to imagine someone's noisy drinking is just a sink draining water. This technique is to help your brain learn that the sound affecting you isn't harmful.
- Make it a Game: Use lightheartedness and make the irritating noise into a game involving the source. For example, if someone is crunching loudly have a go at mimicking the sound. Through participation, 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 slightly more tolerant.
- Create a Scenario: A further strategy is to try to invent a reason about the reason someone making the noise is doing it. Imagine if someone was making a nasal sound, it could be that they're not feeling well or maybe they're upset. The idea is changing the meaning of the sound. Although the noise stays the same, your understanding of it changes from being annoying, to feeling a slightly more compassionate about it.
