Yuletide Often Proves to Be a Nightmare for Individuals Living with Sound Sensitivity.
A 23-year-old anticipates spending time with her family over the holidays, but says one of the only ways she'll cope is by relying on her earplugs - notably for Christmas dinner.
In her case, this time of year often feels like a notably tough time as the auditory triggers of people eating, slurping and nose-blowing trigger intense distress.
"There's this sensation of sudden panic, my every muscle will just tense up and it as though I'm in a threatening situation, and I need to manage these sounds."
Lottie has lived with sound sensitivity since she was 16 and for her that makes the Christmas time "deeply taxing".
Misophonia is a reduced tolerance to particular auditory triggers, especially noises coming from those around you.
It's surprisingly common in the UK. A study reported almost one in five people experience it.
Often it's noises connected to mouth, throat or facial movements that lead to discomfort, along with things like crunching, breathing, and repetitive finger tapping.
A Source of Dread
The sufferer notes: "You encounter so many assorted problematic noises at the holidays and that can be anxiety inducing and make you want to avoid it.
"My family are understanding, but I'm very aware that I don't want to make other people feel uncomfortable. It's like a internal conflict of sacrificing my own sanity to ensure everyone else is happy."
So it's obvious why the supposedly joyous season can transform into a source of agony for those with the condition.
Sounds that may appear innocuous, like someone sipping a beverage, rustling a roll of wrapping paper, or eating the holiday meal can provoke a visceral feeling that can even lead to them skipping events entirely.
The student, a young adult, who has dealt with misophonia from childhood, explains her strategy is to put her earphones in to manage the meal. On any other day, she would usually isolate herself in a different room to avoid problematic noises.
She notes her misophonia is more pronounced around people she's most comfortable with, so the holidays is always "challenging".
"People assume you to be around family, and I want to, but it's exhausting on all levels.
"It's like this sudden rage washes over me, which can feel awkward, or I'll feel anxious and begin to weep and then fight-or-flight will take over.
"It can come across as if I'm being oversensitive and overreacting, but it's hard to explain without firsthand experience."
Several Strategies to Manage
For those affected then there are some different techniques you can try to cope the situation, based on advice from specialists.
- Imagine Something Else: Mental imagery is crucial. Attempt to link the specific noise bothering 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 retrain your mind that the sound affecting you poses no threat.
- Make it a Game: Have a bit of fun and make the irritating noise into a competition with the culprit. For example, if someone is crunching loudly try copying the noise. By mimicking, rather than feeling like the sound is unwanted, you become an engaged person. And the competition element should help redirect your focus and make you somewhat less sensitive.
- Develop a Narrative: A further strategy is to try to fabricate an explanation about the reason someone making the noise is behaving that way. Imagine if someone was sniffing, it could be that they're not feeling well or are troubled. This approach is changing the meaning of the sound. Although the noise doesn't change, your reaction of it shifts from being irritating, to feeling a little more neutral about it.