Christmas Can Be a Nightmare for Individuals Living with Sound Sensitivity.
One young woman anticipates being with her relatives over the holidays, but admits a key strategy she'll manage to get through it is by using her earplugs - notably for the main festive feast.
In her case, this time of year is a especially challenging period as the noises of people eating, drinking noisily and sniffling trigger intense distress.
"I get this wave 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."
The individual has suffered from sound sensitivity since she was 16 and for her that causes the festive season "deeply taxing".
Misophonia is a reduced tolerance to certain sounds, notably sounds produced by those around you.
It's surprisingly common in the UK. Researchers discovered nearly 20% people experience it.
Often it's sounds associated with mouth, throat or facial movements that trigger a reaction, as well as things like crunching, heavy breathing, and foot tapping.
Triggering Stress
Lottie says: "You encounter so many assorted problematic noises at Christmas and that can be daunting and make you fear it.
"Those close to me are supportive, but I'm very aware that I don't want to upset others. It's like a really big battle of managing my symptoms to make sure others enjoy themselves."
So it's obvious why the traditionally happy time of the year can quickly turn into a stressful ordeal for sufferers.
Noises that may be considered normal, like someone drinking champagne, opening presents, or enjoying festive food can provoke a visceral feeling that can even result in them avoiding social settings altogether.
Jenna, a university student, who has struggled with misophonia from childhood, explains her strategy is to use headphones to get through dinner. Usually, she would usually isolate herself in a quiet area to escape distressing triggers.
She says her sensitivity is worse around people she's most familiar with, so Christmas is always "difficult".
"There's an expectation to spend time with loved ones, and I want to, but it's physically and mentally challenging.
"The sensation is this sudden rage washes over me, which can feel embarrassing, or I'll feel stressed and begin to weep and then fight-or-flight will take over.
"It may seem as if I'm being oversensitive and dramatic, but it's hard to explain if you haven't felt it."
Several Strategies to Manage
If it's an issue then there are some different techniques you can use to handle the situation, based on advice from experts.
- Picture Something Else: Mental imagery is crucial. Try to associate the particular sound causing distress with something completely different. For instance, try to picture someone's noisy drinking is just a gentle stream. This technique is to teach your brain that the sound triggering you is neutral.
- Try a Competition: Have a bit of fun and turn the annoying sound into a competition with the culprit. For example, if someone is eating noisily have a go at joining in. By joining in, rather than feeling like the sound is unwanted, you become an engaged person. And the game aspect 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 doing it. For example if someone was making a nasal sound, perhaps they're not feeling well or are troubled. This approach is re-framing the context of the sound. While the noise stays the same, your understanding of it changes from being aggravating, to feeling a slightly more compassionate towards it.
