The Holiday Season Often Proves to Be 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 one of the only ways she'll cope is by using her hearing protection - particularly at Christmas dinner.
In her case, this time of year often feels like a particularly difficult period as the noises of family members munching, drinking noisily and nose-blowing make her feel extremely uncomfortable.
"I get this sensation of instant dread, my every muscle will just tighten and it seems as if I'm in a threatening situation, and I need to stop these sounds."
She has experienced this condition from a young age and for her that causes the holiday period "deeply taxing".
Misophonia is an intense sensitivity to specific noises, especially noises made by other people.
It's surprisingly common in the UK. Researchers found a significant portion of people suffer from it.
Typically it's noises linked to eating or drinking that lead to discomfort, including things like chewing, breathing, and repetitive finger tapping.
Triggering Stress
She explains: "There are so many different triggering sounds at the holidays and that can be anxiety inducing and make you want to avoid it.
"My family are supportive, but I'm very mindful that I don't want to make other people feel uncomfortable. It's like a constant struggle of sacrificing my own sanity to guarantee others enjoy themselves."
So it's clear why the most wonderful time of the year can rapidly become a living nightmare for affected individuals.
Sounds that may appear innocuous, like someone slurping a Buck's fizz, opening presents, or tucking into a Christmas dinner can provoke a powerful reaction that can even result in them avoiding social settings altogether.
Jenna, a university student, who has experienced sound sensitivity for over a decade, explains currently her plan is to put her earphones in to cope. Typically, she would often retreat in a separate space to minimize triggering sounds.
She notes her misophonia is more pronounced around people she's closest to, so Christmas is always "hard".
"There is pressure to spend time with family, and I wish to, but it's exhausting on all levels.
"I feel as if this sudden rage comes over me, which can feel shameful, or I'll feel stressed and burst into tears and then the stress response will kick in.
"It may seem as if I'm being difficult and dramatic, but it's tough to describe if you haven't felt it."
Several Strategies to Cope
If it's an issue then there are some different techniques you can try to cope the situation, according to clinical psychologists.
- Imagine Something Else: Creative thinking is crucial. Work on connecting the particular sound affecting you 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 triggering you is neutral.
- Make it a Game: Have a bit of fun and make the irritating noise into a challenge with the person. As an example, if someone is crunching loudly attempt mimicking the sound. By mimicking, rather than feeling like the sound is being imposed on you, you become an engaged person. And the challenge should help shift your attention and make you somewhat less sensitive.
- Create a Scenario: A further strategy is to try to fabricate an explanation about why the person creating the sound is having to make that sound. For example if someone was making a nasal sound, it could be that they're not feeling well or could be emotional. This approach is re-framing the context of the sound. While the sound remains identical, your understanding of it moves from being annoying, to feeling a slightly more compassionate towards it.
