Christmas Often Proves to Be a Living Hell for Individuals Living with Sound Sensitivity.
One young woman is looking forward to being with her loved ones over the holidays, but notes a key strategy she'll manage to get through it is by using her earplugs - especially during the holiday meal.
In her case, this time of year can be a especially challenging period as the auditory triggers of people eating, sipping loudly and sniffling make her feel intense distress.
"I get this feeling of instant dread, my every muscle will just freeze and it as though I'm in danger, and I need to manage these noises."
Lottie has suffered from sound sensitivity since she was 16 and for her that causes the holiday period "exceptionally stressful".
Misophonia is a reduced tolerance to certain sounds, particularly those made by other people.
It is prevalent amongst adults. A study discovered almost one in five people experience it.
Typically it's noises linked to bodily functions that cause distress, as well as examples such as chewing, heavy breathing, and foot tapping.
'Anxiety Inducing'
She explains: "I face so many assorted problematic noises at Christmas and that can be stressful and make you want to avoid it.
"Those close to me are understanding, 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 make sure everyone else is happy."
So it's obvious why the most wonderful time of the year can rapidly become a living nightmare for affected individuals.
Noises that may be considered normal, like someone drinking champagne, unwrapping gifts, or enjoying festive food can trigger a strong emotional response that can even cause them withdrawing from gatherings.
The student, a university student, who has dealt with misophonia from childhood, explains her strategy is to use headphones to cope. On any other day, she would frequently go in a different room to escape distressing triggers.
She says her sensitivity is worse around people she's most familiar with, so Christmas is always "challenging".
"People assume you to spend time with family, and I wish to, but it's physically and mentally challenging.
"The sensation is this uncontrollable anger takes hold, which can feel embarrassing, or I'll feel stressed and begin to weep and then the stress response will take over.
"To others it appears as if I'm being difficult and melodramatic, but it's difficult to convey unless you've experienced it."
Three Ways to Handle It
For those affected then there are a few methods you can use to handle the situation, as suggested by clinical psychologists.
- Visualise Something Else: Creative thinking is crucial. Attempt to link the triggering sound affecting you with something completely different. So for example, try to envision someone's noisy drinking is just a sink draining water. The goal is to teach your brain that the sound affecting you poses no threat.
- Make it a Game: Introduce playfulness and make the irritating noise into a game with the person. For instance, if someone is eating noisily attempt copying the noise. By mimicking, instead of feeling like the sound is unwanted, you become an willing part. And the competition element should help redirect your focus and make you somewhat less sensitive.
- Develop a Narrative: Another technique 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 sniffing, perhaps they're not feeling well or could be emotional. The idea is altering the perception of the sound. Even though the noise stays the same, your interpretation of it shifts from being annoying, to feeling a slightly more compassionate towards it.
