Living with misophonia and ADHD

Misophonia is characterized by intense emotional reactions to everyday sounds like breathing, coughing, or chewing. It’s a common but often overlooked experience in the neurodivergent community. Many people with ADHD report feeling extreme irritation or even rage at specific sounds, which suggests a meaningful connection between misophonia and ADHD. 

While we don’t yet know exactly how common misophonia is in people with ADHD compared to the general population, sensory sensitivities are a well-known part of the ADHD experience — making certain sounds feel especially overwhelming. Living with both can be difficult, but support and treatment options are available.

What misophonia can look like in people with ADHD

Misophonia, which is a strong dislike or even hatred of certain common human sounds, is a common experience for people with ADHD. It can also be an ADHD trigger. It doesn’t cause ADHD, but it can sometimes make symptoms worse if you feel overwhelmed.

When you’re dealing with misophonia as a person with ADHD, you might feel strong and intense emotions, like:

• Frustration
• Overwhelm
• Anger
• Irritation
• Panic or anxiety

Different sounds bother different people with misophonia. Some common misophonia-triggering sounds include:

• Mouth sounds such as chewing or swallowing 
• Tapping sounds such as pen clicking or or keyboard clacking
• Breathing sounds such as snoring or sniffing
• Repetitive sounds such as ticking clocks or the hum of an appliance

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How sound intolerance and ADHD are related

Research is still unclear on whether people with ADHD are more likely to live with misophonia. The limited studies that have been conducted have shown that anywhere between 5% and 12% of people who experience misophonia also meet the criteria for ADHD.

But anecdotally, many people with ADHD report feeling a hatred of certain sounds. And if that’s your experience, that’s valid.

Misophonia and ADHD could be connected in many ways:

• Sensory processing differences: People with ADHD are more likely to live with sensory processing differences. This means that if you live with ADHD, it may be harder for you to process sensory input. Certain sounds might feel overwhelming, irritating, or even painful to you, even if they don’t seem like a big deal to others.
• Emotional dysregulation: People with ADHD may have strong emotional reactions and difficulty calming down once they’re upset. When a sound triggers misophonia, this can make it even harder to soothe yourself. The emotional response can spiral quickly and lead to an ADHD meltdown or shutdown.
• Co-occurring conditions: Lastly, ADHD often presents with other mental health conditions like depression and anxiety. Research shows that these conditions often co-occur with misophonia. If you also live with other mental health conditions, it may make the experience of misophonia even more intense.

Navigating misophonia and ADHD together

It can feel frustrating and overwhelming to live with both misophonia and ADHD, but there are ways to manage:

Know your triggers

Identifying the exact sounds that trigger misophonia for you can help you make a plan for how to deal with them. You might not be able to avoid these sounds out in the world, but you can prepare your mental health to be resilient against them. 

For example, if you know that mouth sounds are a trigger, you might plan ahead for meals — like wearing headphones or choosing louder places to eat where you can focus on the music — instead of being caught off guard.

Learn and practice regulation strategies

Both misophonia and ADHD can trigger intense emotional dysregulation, or feeling like your emotions are out of your control. 

When you’re faced with sounds that you dislike, you may feel completely overwhelmed and even lash out in anger or irritation. Developing emotional regulation tools in therapy or through mindfulness practice can help you feel more in control in those moments.

Identify reasons for overcoming it

If you have ADHD and experience misophonia, you may feel like you need to avoid the world to prevent yourself from becoming overwhelmed or irritated. But this type of avoidance can end up having significant effects on your life and relationships. Instead of simply avoiding your triggers, try to identify your own reasons for working toward overcoming and managing the symptoms of these conditions.

For example, maybe you want to be able to have dinner with your family without feeling overwhelmed — or go to a movie theater without having to leave halfway through. Keeping these goals in mind can help keep you motivated.

Get treatment

Many treatment methods have been found to reduce the symptoms of both ADHD and misophonia. These treatments won’t erase ADHD, but they can offer relief from symptoms. 

Some effective treatments for ADHD and misophonia include:

• ADHD medication, which can reduce some of the symptoms of ADHD
• Exposure therapy, which gradually reduces sensitivity to triggering sounds
• Counterconditioning, which pairs triggering sounds with calming stimuli to help you feel less stressed
• Therapy, for anxiety and emotional regulation

Find care with Rula

Misophonia and ADHD can be difficult to live with — especially when they show up together. But support is available, and the right treatment can make these conditions much more manageable. A therapist or psychiatrist can help you understand your triggers, learn regulation skills, and feel more in control of your everyday life.

At Rula, we’re committed to delivering a comprehensive behavioral health experience that helps people feel seen and understood so they can get back to feeling their best.

Rula makes it easier to find a licensed therapist or psychiatric provider who accepts your insurance so you don’t have to choose between affordable care and excellent care. With a diverse network of more than 15,000 providers, 24/7 crisis support, and appointments available as soon as tomorrow, we’re here to help you make progress — wherever you are on your mental health journey.

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