Christmas Can Be a Living Hell for Individuals Living with Sound Sensitivity.
Lottie is looking forward to seeing her relatives over the holidays, but notes a primary method she'll cope is by using her earplugs - notably for the main festive feast.
For her, this time of year is a notably tough time as the sounds of other people chewing, sipping loudly and nose-blowing cause her intense distress.
"I get this feeling of instant dread, my every muscle will just tighten and it as though I'm in a threatening situation, and I need to manage these noises."
Lottie has suffered from misophonia for several years and for her that renders the holiday period "exceptionally stressful".
Misophonia is a decreased threshold to particular auditory triggers, notably sounds coming from other people.
It's surprisingly common amongst adults. A study found nearly 20% people suffer from it.
Frequently it's sounds linked to eating or drinking that lead to discomfort, including things like chewing, heavy breathing, and foot tapping.
'Anxiety Inducing'
She explains: "I face so many assorted problematic noises at Christmas and that can be anxiety inducing and make you fear it.
"My relatives are supportive, but I'm very aware that I don't want to upset others. It's like a constant struggle of sacrificing my own sanity to guarantee everyone else is happy."
So it's obvious why the traditionally happy period can transform into a stressful ordeal for sufferers.
Triggers that may appear innocuous, like someone slurping a Buck's fizz, opening presents, or tucking into a Christmas dinner can provoke a visceral feeling that can even result in them avoiding social settings altogether.
The student, a young adult, who has struggled with sound sensitivity for over a decade, states the approach she intends to use is to put her earphones in to manage the meal. Usually, she would frequently go in a separate space to avoid triggering sounds.
She explains her sensitivity is worse around people she's most comfortable with, so Christmas is always "difficult".
"There is pressure to be around family, and I wish to, but it's physically and mentally challenging.
"The sensation is this intense irritation washes over me, which can feel shameful, or I'll feel anxious and immediately start crying and then panic will kick in.
"It can come across as if I'm being unreasonable and overreacting, but it's difficult to convey if you haven't felt it."
Three Ways to Handle It
For those affected then there are a few methods you can attempt to manage the situation, based on advice from specialists.
- Picture a Different Scenario: Imagination is essential. Work on connecting the specific noise bothering you with a neutral concept. As an illustration, try to envision someone's noisy drinking is just a waterfall. This technique is to help your brain learn that the sound triggering you isn't harmful.
- Make it a Game: Have a bit of fun and make the irritating noise into a game with the culprit. For instance, if someone is crunching loudly try joining in. By mimicking, instead of feeling like the sound is being imposed on you, you become an engaged person. And the competition element should help shift your attention and make you a little less affected.
- Develop a Narrative: One more method is to try to create a little story about the reason someone making the noise is doing it. So if someone was making a nasal sound, maybe they are not at their best or could be emotional. The idea is changing the meaning of the sound. Even though the noise stays the same, your understanding of it changes from being irritating, to feeling a slightly more compassionate towards it.
