Introduction to Misophonia
Lottie is looking forward to spending time with her family this Christmas, but says the only way she’ll get through it is by wearing her earplugs – especially at Christmas dinner. For the 23-year-old, Christmas can be a particularly difficult time as the noises of other people, chewing, slurping, and sniffing make her extremely uncomfortable. "I get this feeling of sudden panic, my whole body is tensing up and I feel like I’m in danger and I have to somehow control these noises." Lottie has suffered from misophonia since she was 16 and it makes the holidays “incredibly overwhelming” for her.
What is Misophonia?
Misophonia is a reduced tolerance to certain sounds, especially those of other people. It’s surprisingly common in the UK. Researchers found that almost one in five people suffer from it. Often it is noises related to mouth, throat, or facial movements that cause discomfort, as well as things like chewing, breathing, and repetitive finger tapping.
The Challenges of Misophonia
Lottie says: “At Christmas there are so many different triggering sounds that can trigger anxiety and scare you.” "My family is understanding, but I’m very conscious of not wanting to make other people uncomfortable. It’s like a really big battle where I’m sacrificing my own sanity to make sure everyone else is happy." So it’s easy to understand why the most wonderful time of the year can quickly turn into a nightmare for those affected. Sounds that seem harmless or are easy to ignore, such as sipping a Buck’s Fizz, rustling a roll of wrapping paper, or enjoying a Christmas dinner, can trigger a strong emotional response that can even cause someone to avoid social contact altogether.
Coping with Misophonia
Jenna, a 21-year-old college student who has struggled with misophonia since she was 10, says she currently plans to put on her headphones to get through dinner. On any other day, she would usually isolate herself in a different room to avoid triggering noises. She says her misophonia is worse around people closest to her, which is why Christmas is always a “challenge.” “You expect to spend time with family, and I want that, but it is physically and mentally challenging.” "It’s like this uncontrollable anger comes over me, which can feel embarrassing, or I get anxious and immediately start crying, and then it’s a fight or flight situation." “It can seem like I’m being difficult and dramatic, but it’s hard to explain unless you’ve experienced it yourself.”
Techniques to Deal with Misophonia
If it’s a problem you’re suffering from, there are different techniques you can try to deal with it. Here are three ways to cope:
- Imagine Something Different: Imagination is the key. Try to associate the particular sound that affects you with something completely different. For example, try to imagine that a person’s sipping is just a sink from which water drains. By doing this, you are trying to teach your brain that the sound hitting you is not harmful.
- Try a Competition: Have a little fun with it and turn the annoying noise into a competition with the culprit. For example, if someone grinds loudly, try imitating the sound and grinding loudly too. By imitating rather than feeling like the sound is being forced on you, you become an active participant. And the competitive element should help distract your brain from focusing on it and make you a little less affected.
- Create a Scenario: Another technique is to make up a little story about why the person making the noise has to make that noise. So, for example, if someone sniffs, they may not be feeling well or upset. By doing this you change the meaning of the sound. Although the sound remains the same, your interpretation changes from a disturbing feeling to a slightly more neutral one.
