The Holiday Season Transforms Into a Living Hell for Individuals Living with Sound Sensitivity.
A 23-year-old hopes for spending time with her family over the holidays, but notes a primary method she'll cope is by wearing her hearing protection - particularly at the holiday meal.
For her, Christmas can be a especially challenging season as the noises of other people chewing, drinking noisily and sniffling trigger intense distress.
"I experience this feeling of immediate anxiety, my whole body will just tense up and it seems as if I'm in peril, and I need to stop these triggers."
Lottie has lived with sound sensitivity from a young age and for her that makes the Christmas time "incredibly overwhelming".
Misophonia is a reduced tolerance to certain sounds, particularly those made by those around you.
The condition is widespread in the UK. Experts found nearly 20% people experience it.
Frequently it's noises linked to bodily functions that trigger a reaction, along with examples such as chewing, breathing, and repetitive finger tapping.
Triggering Stress
The sufferer notes: "There are so many assorted problematic noises at the holidays and that can be stressful and make you dread it.
"Those close to me are understanding, but I'm very conscious that I don't want to make other people feel uncomfortable. It's like a constant struggle of enduring my distress to make sure the event goes smoothly."
So it's easy to understand why the most wonderful period can quickly turn into a living nightmare for sufferers.
Noises that may appear innocuous, like someone sipping a beverage, rustling a roll of wrapping paper, or tucking into a Christmas dinner can trigger a visceral feeling that can even cause them skipping events entirely.
She, a university student, who has experienced sound sensitivity from childhood, states her strategy is to use headphones to manage the meal. Usually, she would frequently go in a different room to avoid triggering sounds.
She notes her misophonia is more intense around people she's closest to, so the holidays is always "hard".
"People assume you to socialize with family, and I want to, but it's draining.
"I feel as if this intense irritation takes hold, which can feel embarrassing, or I'll feel anxious 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 difficult to convey if you haven't felt it."
Three Ways to Cope
If you suffer then there are a few methods you can use to handle the situation, as suggested by specialists.
- Picture an Alternative: Mental imagery is crucial. Attempt to link the specific noise causing distress with an unrelated image. So for example, try to envision someone's slurping is just a gentle stream. The goal is to help your brain learn that the sound triggering you poses no threat.
- Try a Competition: Have a bit of fun and turn the annoying sound into a competition with the person. As an example, if someone is crunching loudly try mimicking the sound. By mimicking, instead of feeling like the sound is unwanted, you become an engaged person. And the challenge should help distract your brain and make you slightly more tolerant.
- Develop a Narrative: A further strategy is to try to fabricate an explanation about why the person making the noise is having to make that sound. So if someone was making a nasal sound, perhaps they're not feeling well or maybe they're upset. This approach is changing the meaning of the sound. While the sound stays the same, your interpretation of it changes from being irritating, to feeling a slightly more compassionate about it.
