Misophonia: When Certain Sounds are Just Too Much
From the ASO Blog “Oregon Spectum Connection”: MIsophonia / Misofonia
Even a few years ago, “misophonia” wasn’t really a word in the average person’s casual vocabulary. But nowadays, awareness of this condition has gained traction. And since misophonia may be co-occurring with Autism, this seems like a great time to discuss how it can affect Autistic individuals.
What is Misophonia? First of all, if you are not familiar with misophonia, the word translates to “hatred of sound.” People with misophonia certainly do not hate all sounds. But they do experience extreme reactions to certain sounds in specific contexts.
Some sounds seem to trigger misophonia more commonly than others, but misophonia is highly individual. What sets off one person with misophonia might not faze another. Some common misophonia triggers include:
– Eating sounds – Other mouth sounds – Breathing sounds – Sniffling – Tapping – Snoring
You will notice a lot of triggering sounds are produced by human beings.
What does it feel like to have misophonia? Just as the triggers can vary, so can reactions. Some people might feel intense rage. Others might go into a fight or flight mode. Still others might get an anxiety attack. Even the same individual might experience a range of different reactions on different occasions.
Is There an Overlap Between Misophonia and Autism? Reading about misophonia might make you think a bit of some of the sensory sensitivities that can come with Autism. This might cause you to wonder if there is any link between the two.
I did find some recent research which suggests that Autism and misophonia may occur together. For example, this article in the Journal of Autism and Developmental Disorders reports, “Our data show that autistic traits are indeed elevated in misophonics compared to controls … It is important to note, however, that misophonia and autism are not equivalent … people with misophonia need not have autism, just as people with autism need not have misophonia.”
A general high sensitivity to sound is known as “hyperacusis,” and it can also occur in Autistic or non-Autistic individuals. Usually the difference between hyperacusis and misophonia is expressed as causing physical versus emotional discomfort. Either one can lead to sensory and emotional overload, however, since a sound being perceived of as too loud can be deeply distressing.
For my part, I am Autistic and I have misophonia. I do have sensory sensitivities as part of my Autism. For example, if I feel a dry, scratchy texture, it causes me physical discomfort which makes me want to get away from it. In crowded environments with a lot of motion, I feel overwhelmed and want to escape.
But my misophonia causes a different reaction. I don’t feel hatred or rage toward scratchy textures or busy settings. But mouth sounds, snoring and breathing in certain contexts fill me with an explosive sense of rage, and make me want to scream. It is a very different experience.
Of course that is just me, and my experiences are anecdotal. Other people may experience misophonia differently, and might also have a different emotional reaction to their other sensory sensitivities.
What Causes Misophonia? Cleveland Clinic says that researchers have not identified the cause of misophonia. But they do think that structural differences in the brain, genetics, or other conditions might play a role (indeed, they mention ASD among conditions associated with misophonia).
A hefty chunk of people with misophonia also have PTSD. It seems likely that in some cases, trauma plays a role, and this may explain why context is often key.
For example, hearing most people breathe does not cause me to experience misophonia. But I grew up in an abusive environment, and hearing my abusers breathe did cause me to have a misophonic reaction. As an adult, I can develop this same reaction to someone else breathing if they do something to harm me.
Tips for Dealing with Misophonia Having misophonia or Autistic sensory sensitivities can be overwhelming. When you are experiencing both, it just takes that overload and squares it. So, what can you do to manage misophonia? The following tips should help, whether you are also Autistic or not:
1. Manage stress. If you are already overloaded with stress, it lowers your threshold for triggers. Do what you can to minimize stress and practice self-care.
2. Avoid triggers. Some misophonia triggers are avoidable, especially if others are willing to be accommodating. For instance, say you are travelling with a person with misophonia who is triggered by snoring. It would help to get an adjoining room instead of sleeping in the same room.
3. Use ear plugs or earphones. Keeping these with you wherever you go can give you a quick “escape” from triggering sounds (they are also great for blocking out noise and tuning out your environment if you are getting general sensory overload).
4. Play white noise. A white noise machine may not entirely block out triggering sounds, but it can still reduce their intensity.
5. Have a sensory safe zone. A safe place in the house that is free of triggers can be a game-changer for coping with misophonia or other sensory sensitivities in Autism.
6. Have an excuse to get away. Even something as simple as saying you need to run to the bathroom can give you an escape from a triggering situation.
7. Try therapy. A therapist can offer tools for reducing stress, managing sensitivities and triggers, and working through trauma.
I hope these tips help you out, whether you are the one with Autism and/or misophonia, or you are looking for recommendations for a loved one.
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