Christmas Can Be a Living Hell for Individuals Living with Sound Sensitivity.
One young woman hopes for seeing her family this Christmas, but admits a primary method she'll cope is by relying on her earplugs - particularly at Christmas dinner.
In her case, the holidays is a particularly difficult period as the noises of other people chewing, drinking noisily and nose-blowing make her feel intense distress.
"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 suffered from misophonia from a young age and for her that makes the festive season "deeply taxing".
Misophonia is a decreased threshold to particular auditory triggers, especially noises produced by those around you.
It's surprisingly common in the UK. A study discovered nearly 20% people suffer from it.
Typically it's sounds connected to mouth, throat or facial movements that trigger a reaction, including things like crunching, breathing, and repetitive finger tapping.
'Anxiety Inducing'
She explains: "I face so many assorted problematic noises at Christmas and that can be stressful and make you fear it.
"My family are aware, but I'm very aware that I don't want to spoil the mood. It's like a really big battle of sacrificing my own sanity to make sure everyone else is happy."
So it's easy to understand why the supposedly joyous time of the year can rapidly become a source of agony for affected individuals.
Triggers that may seem harmless, like someone slurping a Buck's fizz, unwrapping gifts, or tucking into a Christmas dinner can trigger a visceral feeling that can even cause them skipping events entirely.
Jenna, a 21-year-old student, who has struggled with misophonia from childhood, explains currently her plan is to put her earphones in to cope. On any other day, she would usually isolate herself in a different room to minimize triggering sounds.
She explains her misophonia is worse around people she's most familiar with, so Christmas is always "challenging".
"There is pressure to socialize with family, and I wish to, but it's draining.
"It's like this sudden rage comes over me, which can feel embarrassing, or I'll feel anxious and burst into tears and then panic will take over.
"It can come across as if I'm being oversensitive and overreacting, but it's tough to describe if you haven't felt it."
Three Ways to Cope
If you suffer then there are various strategies you can attempt to manage the situation, as suggested by experts.
- Visualise a Different Scenario: Imagination is key. Attempt to link the triggering sound bothering you with an unrelated image. As an illustration, try to envision someone's noisy drinking is just a sink draining water. This technique is to teach your brain that the sound triggering you is neutral.
- Make it a Game: Have a bit of fun and turn the annoying sound into a competition involving the source. For instance, if someone is eating noisily attempt copying the noise. By joining in, rather than feeling like the sound is being imposed on you, you become an willing part. And the competition element should help distract your brain and make you somewhat less sensitive.
- Create a Scenario: One more method is to try to invent a reason about why the person making the noise is behaving that way. Imagine if someone was sniffing, perhaps they're not feeling well or could be emotional. The idea is altering the perception of the sound. Although the sound stays the same, your understanding of it moves from being aggravating, to feeling a little more neutral about it.
