The Holiday Season Transforms Into a Nightmare for Individuals Living with Sound Sensitivity.
A 23-year-old is looking forward to spending time with her family during the festive period, but says a primary method she'll manage to get through it is by relying on her earplugs - especially during the main festive feast.
For her, Christmas often feels like a especially challenging season as the noises of other people chewing, slurping and nose-blowing cause her profound anxiety.
"I get this feeling of instant dread, my entire being will just freeze and it seems as if I'm in peril, and I need to somehow control these noises."
She has experienced misophonia for several years and for her that makes the Christmas time "exceptionally stressful".
Misophonia is an intense sensitivity to specific noises, notably sounds coming from those around you.
It is prevalent amongst adults. A study found nearly 20% people are affected by it.
Typically it's noises connected to eating or drinking that trigger a reaction, as well as things like crunching, breathing, and foot tapping.
Triggering Stress
Lottie says: "There are so many different triggering sounds at Christmas and that can be daunting and make you fear it.
"My relatives are aware, but I'm very conscious that I don't want to spoil the mood. It's like a really big battle of enduring my distress to guarantee the event goes smoothly."
So it's easy to understand why the traditionally happy time of the year can rapidly become a stressful ordeal for affected individuals.
Noises that may be considered normal, like someone drinking champagne, rustling a roll of wrapping paper, or enjoying festive food can trigger a powerful reaction that can even cause them avoiding social settings altogether.
She, a young adult, who has dealt with misophonia for over a decade, says currently her plan is to use headphones to get through dinner. On any other day, she would frequently go in a quiet area to avoid problematic noises.
She notes her condition is more pronounced around people she's closest to, so Christmas is always "challenging".
"There's an expectation to spend time with loved ones, and I wish to, but it's exhausting on all levels.
"The sensation is this intense irritation washes over me, which can feel shameful, or I'll feel panicked and immediately start crying and then panic will activate.
"It can come across as if I'm being oversensitive and overreacting, but it's hard to explain without firsthand experience."
A Few Techniques to Cope
For those affected then there are various strategies you can use to handle the situation, as suggested by clinical psychologists.
- Visualise Something Else: Mental imagery is crucial. Attempt to link the particular sound causing distress with a neutral concept. For instance, try to picture someone's slurping is just a waterfall. By doing this is to help your brain learn that the sound affecting you isn't harmful.
- Make it a Game: Use lightheartedness and turn the annoying sound into a competition involving the source. For instance, if someone is crunching loudly try copying the noise. By mimicking, rather than feeling like the sound is being imposed on you, you become an active participant. And the challenge should help redirect your focus and make you slightly more tolerant.
- Craft a Story: Another technique is to try to create a little story about the reason someone creating the sound is doing it. Imagine if someone was sniffing, maybe they are not in good health or are troubled. This approach is re-framing the context of the sound. While the sound doesn't change, your understanding of it moves from being aggravating, to feeling a bit more accepting about it.