Misophonia: When Sounds Are Too Much
Written By: Emily Beck
May 17, 2024
Ever heard the phrase “Like fingernails on a chalkboard”? What happens when you think about it? Does it make your skin crawl? Set your teeth on edge? Make you feel like you want to run out of the room? The experience of a sound making activating your fight or flight response is not uncommon. In fact, it’s so common that we have a commonly used phrase to describe it.
However, for some of us, this experience extends well beyond the sound of fingernails on a chalkboard, and can get in the way of normal, daily functioning. This is called Misophonia- a condition where sounds can trigger an emotional response that is out of proportion to the sound itself.
A common way that Misophonia presents, though not the only way, is in distress from the sound of other people chewing, or other oral sounds. This can be breathing, licking, or eating in general. As eating is often a social experience, those with Misophonia can face a lot of challenges in social settings. Other sounds that are difficult to tolerate for those with Misophonia can be mechanical sounds (typing, clock ticking) or things like throat clearing or sniffling.
Wait, What is Fight or Flight?
Your “Fight or Flight” response is your body’s way of protecting itself from potential threats. If your body thinks you are in danger, you might have a desire to eliminate the danger (fight) or leave the situation (flight). Misophonia can trigger this same response, though you are usually not actually in danger in this situation.
The Fight or Flight response can be a trauma response, or can genuinely be to protect yourself from a threat. Learning to distinguish between an actual threat and a trauma response or reaction to a sound (like Misophonia) can help you to understand why you’re feeling this way. People with Misophonia may also experience an emotional response such as anger, frustration, and anxiety, as well as a physical response including increased heart rate, blood pressure, and body temperature.
Experts are unclear as to why Misophonia happens, but an estimated up to 20% of people may struggle with it in their lifetime (Source:https://my.clevelandclinic.org/health/diseases/24460-misophonia)
This is Definitely Me. What Do I Do About it?
Here are some ways to help manage Misophonia:
Use ambient noise- If you struggle specifically with chewing sounds, background noise during meals can help. Try playing music or using a white noise machine or app.
Know your triggers- Knowing what sounds bother you can help you to avoid them if you need, or to prepare yourself in advance.
Noise Canceling Headphones- When appropriate, noise canceling headphones can be a wonderful tool. It’s not always possible to, say, wear headphones while eating dinner with your spouse or partner, but if you are in public and someone is chewing next to you, go ahead and put them on!
Try some Mindfulness strategies- Exercises like progressive muscle relaxation, noticing all your 5 senses, or even focusing intently on the taste of the food you’re eating may be helpful in tolerating Misophonia symptoms.
Be assertive with friends and loved ones- Educate those around you. This is not you just being annoyed by chewing sounds. Provide some of the articles listed below. Express that this is beyond your control, and, if necessary, leave the room or politely ask the person to stop. Give those around you some time to adjust.
One of the frustrating things about Misophonia is that others may not take it seriously or be willing to learn more to understand. Be patient and continue to hold your boundaries. Your needs are important!
Chances are, a lot of people that you know are struggling with Misophonia. Once you start talking about it, you may notice more people coming forward to say they struggle with it as well. While asking someone to tolerate a minor annoyance is reasonable, this is more than that. Have patience with yourself, and talk about it!
If you or someone you know are struggling and want to talk to someone, give us a call at 217-203-2008 to schedule an appointment. We can’t wait to hear from you!
Do you struggle with Misophonia? Want to learn more? Check out our resources below!
Resources:
https://www.healthline.com/health/misophonia#tips-for-coping