How one can Cope With Misophonia
If there are particular sounds that set off an especially destructive response in your, from rage or annoyance to disgust and even panic, you may have a situation referred to as misophonia. The triggering sounds can fluctuate from individual to individual, together with slurping, swallowing, respiration, lip-smacking, sniffling, and even the click of pens, the rustling of papers, or the ticking of a clock. However whatever the offending sound is for a specific particular person, it tends to evoke a robust emotional response, one that’s disproportionate to the offending sound, and might embody bodily reactions, reminiscent of a rise in coronary heart charge or blood strain.
“It’s not a benign factor, however slightly it’s a situation the place individuals actually wrestle after they hear explicit sounds, usually by explicit individuals,” stated Eric Storcha psychology professor at Baylor College of Medicine whose analysis focuses on misophonia.
From the skin, the aversion to a specific sound might look like a small factor, however for individuals coping with misophonia, it may trigger them to keep away from sure triggers altogether or keep away from particular conditions the place these sounds may be current. “These sounds create a heightened stage of misery, but in addition a reasonably vital stage of impairment in day-to-day functioning,” Storch stated.
Suggestions for coping with misophonia
There nonetheless hasn’t been a number of analysis on misophonia, which implies there’s nonetheless solely restricted proof on the best coping mechanisms. What is obvious, although, is that merely avoiding the triggering sound tends to not be an efficient technique, as that may result in an excellent greater destructive impression. “The extra avoidance you do, the extra seemingly you’re to keep away from, and you then begin disengaging from the world,” Storch stated.
As a substitute, methods for dealing with misophonia usually give attention to reframing the triggering sound to make it much less emotionally impactful, or specializing in the significance of taking part in an occasion, even when there are triggering sounds related to it.
For the primary technique of reframing the triggering sound, the final idea is to think about related sounds which might be much less emotionally charged, to assist cut back the emotional impression. “If you’ll be able to reconceptualize that, as an alternative of chewing, it may be somebody strolling on snow with boots, or as an alternative of a set off particular person chewing, possibly you think about a toddler chewing, that may be one side that basically dampens the emotional salience,” Storch stated.
For the second technique, the main target is on with the ability to take part in actions which might be significant, reminiscent of attending a household dinner, even within the presence of triggering feels like chewing. “We actually work on creating a talent set, to have the ability to take care of these conditions, and to confront these conditions along with that talent set, versus pulling again and avoiding all the issues which might be vital to you, however are a bit of bit distressing,” Storch stated.
There may be additionally some further proof that cognitive behavioral therapy can help with misophoniathough the analysis on its effectiveness remains to be very restricted.
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