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For many people, Christmas is a time of joy and celebration, but for those with misophonia, the festive period can become particularly challenging. Twenty-three-year-old Lottie has been living with misophonia since she was 16, and she finds the sounds commonly present during Christmas—such as chewing, slurping, and sniffling—deeply distressing. To cope, she plans to wear earplugs during Christmas dinner, a strategy that helps her manage the overwhelming sensory experience. Lottie describes her reaction to triggering noises as a sudden wave of panic and tension throughout her body, making her feel as if she is in danger and needs to control the situation.
Misophonia is characterized by a lowered tolerance to certain everyday sounds, especially those generated by others. This condition is more common than many realize; recent research by King’s College London and the University of Oxford revealed that nearly 20% of people in the UK experience it. Typical triggers often include noises from mouth movements, breathing, finger tapping, and other repetitive sounds, all of which can evoke intense emotional reactions. During the holidays, such sounds become unavoidable, turning what is traditionally the “most wonderful time of the year” into a source of anxiety and discomfort for those affected.
For Lottie, Christmas triggers numerous anxiety-inducing noises and while her family is sympathetic, she struggles internally not to disrupt others’ enjoyment. She describes the experience as a constant battle between maintaining her own mental well-being and making sure everyone else feels comfortable. Similar experiences are shared by Jenna, a 21-year-old student who has dealt with misophonia since the age of 10. Knowing the sounds of Christmas lunch will be difficult to endure, Jenna prepares by wearing earphones to shield herself. She explains, “It’s like this uncontrollable anger comes over me which can feel embarrassing, or I’ll feel anxious and immediately start crying and then fight-or-flight will kick in.” The emotional strain from these episodes can cause misunderstanding among others, who may mistake the reactions for being “difficult” or “dramatic.”
Clinical psychologist Dr Jane Gregory offers some helpful methods for managing misophonia during difficult social situations. One technique involves redirecting your imagination by associating an annoying noise with a completely different, harmless sound—such as picturing slurping as water draining in a sink. Another approach is to turn the irritating noise into a playful competition by mimicking it, which helps shift you from feeling passive to actively engaging with the trigger. Finally, creating a compassionate story around the sound, like thinking someone sniffing might be unwell or upset, can help change the emotional meaning attached to it, making the noise feel less aggravating. These strategies aim to retrain the brain’s response and provide some relief to those struggling at festive gatherings
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