Misophonia, Trigger Sounds, And Your Mental Health

Do certain sounds cause you to get extremely angry, to the point where you have difficulty controlling your emotions? Misophonia, or selective sound sensitivity syndrome, is a disorder in which people may have a low tolerance to specific sounds, such as a clock ticking or a person chewing. This disorder varies from person to person. Some people may only be sensitive to one sound; others may be sensitive to many. Additionally, some people with misophonia have more intense emotional reactions than others. Treatment options may involve sound therapy and CBT, which can help individuals adjust unhelpful thought patterns and develop healthy coping skills. An online therapist can support you as you learn to cope with the symptoms of misophonia.

What is misophonia?

People with misophonia typically experience an emotional reaction to everyday sounds. Usually, these sounds are made by other people, and they are sounds that typically don’t bother everyone else. Some examples of common trigger sounds include the following:

• Forks scraping against teeth
• A spoon clinking against a bowl
• Slurping, sipping, swallowing, or breathing while drinking
• Snorting, sniffing, snoring, nose whistling, or throat clearing while breathing
• Humming, singing, whistling, saying “uh,” and other oral sounds
• Foot shuffling, flip flops smacking against feet, joints cracking, or clocks ticking
• Mouse clicks, pencils against paper, pen tapping, or pen clicking
• Dogs or cats grooming themselves, dogs barking, crickets chirping

People with misophonia can also have visual triggers associated with a sound. For example, if someone is sensitive to mouth noises, seeing someone chew or lick their lips can cause an emotional reaction.

Symptoms of misophonia

Symptoms of misophonia can vary and usually center on how the person reacts to their specific trigger sounds. Reactions can be physical, emotional, or behavioral and seem to stem from the body’s fight-or-flight response. 

Physical symptoms may include increased heart rate, elevated blood pressure, chest tightness, sweating, or goosebumps. Emotional symptoms can be extremely intense or even overwhelming. They can rapidly increase in intensity, from irritation and disgust to extreme anger and anxiety. 

Behavioral symptoms might also occur in response to trigger sounds and are usually impulsive, meaning the person may have very little control over them. Individuals with misophonia may avoid situations where trigger sounds are more likely to occur. They might also leave upon hearing a certain sound or act out to make the sound stop, like yelling at the person making the sound or turning to violence, though this tends to be rare.

Misophonia is currently not well studied, and many healthcare providers may be unaware of it. In severe cases, it can compromise socializing, regular functioning, and mental well-being.

What causes misophonia?

Some research into misophonia has revealed that it may be linked to a part of the brain called the anterior insular cortex (AIC). The AIC generally plays a role in anger, as well as integrating sounds and other external input with internal input from the lungs and heart. 

Researchers found that people with misophonia usually had more brain activity stimulated by the AIC in the parts responsible for fear, emotions, and memory when they heard trigger sounds compared to those in the control groups. 

This study of behavioral and brain sciences also revealed that people with misophonia may have more myelination in their brains. Myelin can be defined as an insulating layer of fat around nerve cells that allows electrical impulses to travel efficiently. However, researchers do not know if the extra myelin directly causes or contributes to misophonia.

Who is at risk for misophonia?

Misophonia tends to be more common in people with other conditions, like autism spectrum disorder, attention-deficit/hyperactivity disorder (ADHD), Tourette syndrome, major depressive disorder (MDD), post-traumatic stress disorder (PTSD), obsessive-compulsive disorder (OCD), and borderline personality disorder (BPD). There is also some evidence of a genetic link, but more research may be necessary. 

Effects on mental health

People with misophonia may experience bursts of anger, and their desire to avoid certain sounds, as well as their tendency to have strong reactions around their friends and family members, may cause them to avoid certain places or activities. They can experience intense anxiety when they know they will be in a situation where they may be triggered, which can cause them to adapt their day-to-day routine to avoid certain people, places, and things. This can greatly impact their mental health and prevent them from living a fulfilling and productive life.

Unhealthy coping strategies like avoidance can lead to social isolation, further affecting an individual’s well-being. For people with misophonia who have another mental health condition, like PTSD or MDD, social isolation can be particularly damaging.

People with misophonia may realize that their reactions to trigger sounds are extreme but have difficulty controlling them. This can lead to feelings of shame or guilt, which can also take a toll on one’s mental health.

Treating misophonia

Some people have mild cases of misophonia and can manage their symptoms on their own with relative ease. Their reactions may still be intense, but can be brought under control quickly by using certain coping mechanisms. 

In other cases, individuals might become so overwhelmed with their reactions to trigger sounds that they have trouble controlling them. In these instances, the fight-or-flight response can kick in, and the person may have little control over their actions. One consequence of this is that the brain generally strengthens the connections that help you protect yourself, so these reactions may increase in intensity in time.

Different types of therapeutic interventions may be useful in overcoming misophonia or, at the least, managing symptoms more effectively. Sound therapy may be one such treatment option, which typically involves using pleasant or calming sounds to diminish the presence of triggering sounds. It can be effective because the brain can usually only focus on one sound at a time, and when a pleasant sound overshadows a triggering one, the person may be less likely to react.

Research also shows that cognitive behavioral therapy (CBT) can be effective in treating misophonia. While treatment may not be able to cure this condition, working with a therapist can help individuals identify their triggers so they can minimize or prevent them. 

Therapy can also help people with this condition learn how to cope with their responses to triggers and avoid impulsive reactions. For people with other mental health conditions, like OCD or ADHD, treatment for the related condition may also improve misophonia-related symptoms. 

People with sound-sensitive conditions, including misophonia, can also manage their symptoms and reactions in other ways, including:

• Using noise-canceling headphones or earplugs
• Listening to white noise or other neutral sounds, other than listening for triggers
• Asking for accommodations to avoid triggers in the workplace
• Educating friends and family about their condition to promote understanding

Benefits of online therapy

If you’re experiencing misophonia symptoms and need help developing coping mechanisms or learning how to handle specific sounds, consider speaking with a therapist online. Online platforms like BetterHelp often have thousands of licensed therapists who are experienced in different areas. You can connect with a provider who is familiar with misophonia and trained in techniques like CBT, which offers a potentially effective treatment for this condition. Looking for a therapist online can save you time in your search for treatment, as you can usually match with a professional within 48 hours.

Effectiveness of online therapy

Research has shown that cognitive behavioral therapy can be an effective treatment option, whether it’s delivered virtually or in person. In a comprehensive review of various internet-based interventions, researchers discovered that online CBT can be useful in managing and treating a variety of mental health conditions. These generally include conditions like depression, anxiety, panic disorder, OCD, PTSD, adjustment disorder, bipolar disorder, chronic pain, phobias, and more, many of which can co-occur with misophonia. 

Takeaway

People living with misophonia may experience difficulties when the condition interferes with their daily functioning or well-being. Misophonia can be challenging to cope with, particularly because the sounds we hear day-to-day are often out of our control. People with this condition may recognize that their responses are extreme, but they may not know how to control them. If you or a loved one is experiencing misophonia, it can be vital to seek support. Receiving guidance from an online therapist can enable individuals to have more control over their environment and feel more comfortable during sessions, which may make therapy more successful.