In responding to a recent comment from a parent of a teen with miso, I started to think about what I do to deal with misophonia symptoms – what works, what doesn’t, and what seems to make symptoms worse.
The most helpful things for me have been the things that I should be doing anyway to feel good.
- exercise (a LOT, every day if possible – yoga seems to be especially helpful for miso)
- get plenty of sleep (if I’m tired symptoms are instantly 10x worse)
- eat well (sugar is the enemy, as is booze the morning after)
- meditate (I try to do at least a few minutes, three times per day)
- stay really, really present when triggers occur
The last item on the list – staying present – is the hardest and the most important.
So what do I mean by staying present?
I try my best to watch the thoughts and feelings that come up when I’m triggered so I’m not completely taken over by them. If I can take a step back and watch myself being triggered, I stay separated from the anger, the rage, the irritation. The feelings then exist within me, but they don’t define me.
I’ve learned to let myself be uncomfortable. When misophonia symptoms occur at a low level, they are pure discomfort. In the West, we’re conditioned to hightail it away from discomfort the second it appears. We’re taught that we should never be uncomfortable. No wonder miso is so torturous for us, it is discomfort incarnate!
Since traveling in Asia I’ve learned to accept a lot of discomforts, including being triggered more often. Slurpy noodles abound in Vietnam, where it is perfectly acceptable, even encouraged, to chew with one’s mouth open and smack one’s lips in contentment throughout the meal. Thumping bass is pumped throughout cities and towns at all hours of the day and night – there is no escaping it, even in the middle of nowhere in a remote, “quiet” village.
So I’m very uncomfortable a lot of the time. I have my headphones in a lot of the time. And my prayer has changed from “please stop the music” to “please bless me with acceptance.”
Because we can never stop the noise of the world. We can’t change how other people behave, no matter how strongly believe they should be quiet, they should be more considerate, they should chew with their mouths closed.
The fact is that they don’t. So our only hope is to change ourselves, to change how we perceive the situation and the sounds.
But the question remains – how do we change our perspective? How do we accept what feels so totally unacceptable?
First, start to pay attention to your reactions when you’re triggered. What does it feel like in your body? Where do you feel it? How does it manifest? What thoughts start swirling around in your head?
The thoughts and feelings are connected, but it is the thoughts that must be excavated and examined – they hold the key to your healing.
I’ve found The Work of Bryon Katie to be really helpful in examining my thoughts and breaking them down. This work helps you question your beliefs and begin to unravel them in a way that brings understanding and relief. I’ve developed mantras based on this work that – while they sound crazy – have actually really, really helped prevent triggers (mantras along the lines of “I look forward to hearing thumping bass,” “I enjoy the noise of the world,” and “I am not separate from the noise of the world.”).
Finally, I’ve found that focusing the mind elsewhere really helps – I stopped participating in miso groups and rarely blog here because the more I focus on miso, the worse my symptoms get. So you might want to stop reading this blog right now!
It also helps to remind yourself that the trigger is temporary – in the moment it’s happening, it can feel like the sound will never end and you’ll be tortured forever. But sounds are transient. They are temporary. And so is your suffering.