Breaking the sound barrier: Dealing with misophonia

Does the sound of others eating annoy you? Do certain noises get under your skin? Maybe it's the crunching of crisps, the biting of an apple, the steady chewing or gentle nibbling as someone eats or the slurp of a warm cup of tea!

While many people tune these everyday sounds out, for some, they trigger a strong emotional reaction that can disrupt daily routines. If you find yourself feeling unusually irritable or anxious when you hear these sounds, you might be dealing with a condition known as misophonia.

Misophonia involves a neurological and emotional response to particular noises. It isn’t limited to food-related sounds; it can include the clatter of utensils, the ticking of a clock, or even the constant tapping on a keyboard. Unlike minor discomfort, these sounds can provoke intense emotions such as anger, anxiety, or panic.

Although Misophonia isn’t formally classified as a psychiatric disorder, it shares characteristics with phobias—both can lead to strong, involuntary reactions that prompt avoidance behaviours and trigger the body’s fight-or-flight response. Essentially, the brain has learned to interpret these otherwise harmless sounds as a threat.

How to break this sound barrier

Misophonia can be addressed using various techniques, including neuro-linguistic programming (NLP) and hypnotherapy. Both methods work to recondition the brain's reaction to disturbing sounds, ease stress, and cultivate a feeling of calm.

NLP offers several interventions to reshape your emotional responses. For instance, anchoring helps you develop a positive state that becomes linked to the troublesome sound; adjusting submodalities allows you to alter the perception of the sound—modifying its volume or distance in your mind; reframing transforms your view of the sound from a threat to something manageable; and dissociation enables you to detach your emotional response from the noise itself.

Hypnotherapy, on the other hand, employs techniques like regression therapy to explore the origins of your reactions and suggestion therapy to build positive associations with sounds that once caused distress. Additionally, methods such as guided imagery and relaxation exercises can gradually lessen your sensitivity, helping you maintain composure when you encounter challenging noises.

By integrating these strategies, you can change your reactions to everyday sounds. Embrace these tools and begin your journey toward a more peaceful and balanced state of mind. Here is an example of how I use NLP reframing in hypnotherapy in my practice.

NLP reframing in hypnotherapy

Current perception of sound

When working to reshape the client’s response to everyday sounds, the first step is identifying their current perception. Ask: “When you hear this sound, what do you imagine? What do you associate with it? Does it remind you of something unpleasant?”

You may feel that a ticking clock creates a sense of pressure, as if time is slipping away, or that the persistent clicking of an air conditioner signals that something is wrong. Similarly, the crunching of crisps might conjure up images of an intrusive, noisy interruption during a quiet moment. Recognising and validating these negative perceptions is essential—it allows the client to understand how these sounds have become intertwined with stress and discomfort in their daily life.

Reframing: Creating new perspective

The next phase is reframing, or creating a new, positive perspective on these sounds. Instead of viewing a ticking clock as a source of stress, imagine it as a steady, soothing rhythm—like a heartbeat that reminds you of the natural flow of life. Consider the air conditioner’s clicking not as an irritating reminder of malfunction, but as a familiar and comforting hum, much like the ambient sounds of nature. Likewise, try to see the crunching of crisps not as an unwelcome distraction but as a sign of enjoying a flavourful, satisfying snack.

To make this shift personal, visualise a scenario where these sounds enhance your experience: picture yourself in a cosy cabin, sitting by a warm fire, where the gentle ticking of the clock, the rhythmic hum of the air conditioner, and even the satisfying crunch of crisps create an atmosphere of comfort and contentment.

Embedding the new perception

Finally, embedding this new perception with a sensory shift can further reinforce the change. I ask the client to imagine they have a volume dial in their mind—turn the sound down slightly, then adjust its pitch until it transforms into a soft, musical tone. Visualise these once-disruptive sounds blending into a relaxing background, like the gentle lapping of ocean waves or a distant, soothing drumbeat. Recall a moment when you experienced these sounds without irritation and anchor that positive memory deep within you. With consistent practice, each time you hear the sound, your mind can automatically evoke this new, serene response, gradually replacing old, negative associations with a renewed sense of calm and balance.

Working with a professional

Keep in mind that it's essential to work with a specialist who can adapt these approaches to your unique situation. By integrating NLP, hypnotherapy, and mindfulness techniques, you can start to lessen the emotional charge linked to these triggers and break the sound barrier.