Christmas Can Be a Nightmare for Individuals Living with Sound Sensitivity.
One young woman anticipates being with her loved ones this Christmas, but says one of the only ways she'll endure is by using her hearing protection - particularly at the holiday meal.
In her case, this time of year can be a especially challenging period as the auditory triggers of family members munching, drinking noisily and nose-blowing make her feel extremely uncomfortable.
"There's this sensation of sudden panic, my whole body will just tense up and it feels like I'm in danger, and I need to manage these noises."
She has experienced sound sensitivity from a young age and for her that makes the festive season "deeply taxing".
Misophonia is an intense sensitivity to particular auditory triggers, especially noises made by those around you.
It is prevalent in the UK. Researchers discovered a significant portion of people are affected by it.
Frequently it's noises connected to mouth, throat or facial movements that cause distress, including things like chewing, heavy breathing, and pen clicking.
'Anxiety Inducing'
The sufferer notes: "You encounter so many various auditory triggers at Christmas and that can be anxiety inducing and make you dread it.
"Those close to me are understanding, but I'm very aware that I don't want to make other people feel uncomfortable. It's like a constant struggle of managing my symptoms to ensure others enjoy themselves."
So it's obvious why the traditionally happy time of the year can quickly turn into a source of agony for affected individuals.
Noises that may appear innocuous, like someone sipping a beverage, opening presents, or enjoying festive food can cause a visceral feeling that can even result in them skipping events entirely.
She, a university student, who has struggled with misophonia since aged 10, explains her strategy is to listen to music to cope. Typically, she would often retreat in a quiet area to minimize problematic noises.
She explains her misophonia is worse around people she's most comfortable with, so the holidays is always "difficult".
"There is pressure to spend time with loved ones, and I want to, but it's physically and mentally challenging.
"The sensation is this intense irritation comes over me, which can feel awkward, or I'll feel stressed and immediately start crying and then fight-or-flight will take over.
"To others it appears as if I'm being difficult and overreacting, but it's tough to describe unless you've experienced it."
Three Ways to Manage
If it's an issue then there are a few methods you can try to cope the situation, according to experts.
- Picture an Alternative: Imagination is essential. Try to associate the triggering sound affecting you with something completely different. So for example, try to picture someone's noisy drinking is just a sink draining water. This technique is to help your brain learn that the sound triggering you poses no threat.
- Make it a Game: Introduce playfulness and make the irritating noise into a game with the person. As an example, if someone is crunching loudly try joining in. By mimicking, rather than feeling like the sound is being imposed on you, you become an willing part. And the competition element should help shift your attention and make you slightly more tolerant.
- Create a Scenario: A further strategy is to try to invent a reason about why the person creating the sound is having to make that sound. Imagine if someone was sniffing, it could be that they're not feeling well or could be emotional. The idea is altering the perception of the sound. Even though the sound remains identical, your reaction of it changes from being annoying, to feeling a bit more accepting about it.