Misophonia is a neurological disorder where specific sounds, known as "triggers," cause an intense emotional and physiological response, ranging from mild irritation to anger, anxiety, and panic.
This disorder can be extremely limiting to ones daily life, as many of the triggers are noises heard commonly and/or constantly. This disorder is not directly linked with ADHD or Autism, but individuals with them could have Misophonia regardless.
Misophonia is not currently recognized as a distinct disorder in the official diagnostic manual, the DSM-5-TR, although many experts recognize it. This does not mean the disorder is not real; rather its exclusion is partly because the DSM is revised infrequently, and it takes time and consensus to include new disorders. Researchers are working on proposed diagnostic criteria, but there is still debate about whether it is a mental, neurological, or other type of disorder.
There are many Therapists and Psychologist who specialize in auditory related disorders, and as such may be able to significantly lessen the impact this disorder has on your daily life.
Here are some things you can do at home to help easy your day to day life with Misophonia!
Music & Auditory Rest Times: Taking time out of your day to reset and rest your ears and mind can be extremely beneficial. Music is powerful, and can help pull the mind away from the triggering noise. Auditory rest trimes also allow you to break away from noise, and relax.
Breathing & Exercising: Taking a few deep breaths, or going for a walk can often relax the muscles and ease the tension sometimes caused by Misophonia triggers. This also helps clear the mind, allowing you to think clearly and remove yourself from the stress!
Video Games & External Stimuli: While one of my personal biggest triggers is Video Game noise, I find that external stimuli can be a great help in pulling my mind away from the noise and allowing me to relax more.
Relaxation Hour(s): Set aside 1 - 2 hours a day, before bed, to do nothing that can induce stress. This not only helps your mental load, but it can help ease stress and fatigue which can heavily contribute to Misophonia.
This list is not comprehensive; as some noises may be more or less common to you and your daily life. Personally; I have triggers that are not on this list too, and that's okay.
Eating/drinking noises: Smacking lips; chewing (especially with mouth open) food or gum; crunching sounds; slurping; loud swallowing or gulping.
Breathing noises: Snoring, sniffling or nose blowing; heavy breathing.
Activity and movement noises: Tapping fingers or toes; clicking a pen; loud typing; eating utensil sounds.
Mouth/throat noises: Throat clearing; coughing; loud kissing.
Life Sounds: Ticking (watch, clock, or Turn Signals); plumbing (toilet flushing or water dripping); ringing (bell or phone); animal sounds; rustling (paper or plastic).
Uncommon Sounds: Alarms (Car or Store), Knocking (doors or walls), Game Ambience (birds, horror, or "air"), Sudden/Sharp Noises (Soundboards, horns, screaming)