How misophonia is related to your mental health

For people with misophonia, the sound of someone swallowing in a quiet coffee shop is like nails on a chalkboard. Triggering intense emotions like anger, disgust, or anxiety. This happens because misophonia activates the body’s fight-or-flight response, making these sounds feel overwhelming and nearly impossible to ignore. 

Many people try to cope with misophonia alone out of fear of judgment. Others might not know that it’s a treatable condition. Understanding misophonia can help you identify triggers, discover effective coping strategies, and know when it’s time to seek support.

How misophonia can affect your mental well-being

People with misophonia may not understand why certain sounds affect them so deeply. Their reactions go beyond simple annoyance, leaving them feeling trapped and potentially isolated.

Symptoms of misophonia can develop at any age, though they typically start in childhood. There’s also some evidence to suggest that misophonia has a genetic component. Because both genetics and environment may play a role, it’s important to recognize the signs early. Especially since misophonia can take a toll on your mental well-being. Constant exposure to triggering sounds can lead to heightened stress, anxiety, and even social withdrawal, making early support and management essential.

Understanding the differences between similar conditions can help make sense of specific challenges and lead to more effective support. There can be overlap in the symptoms of misophonia and sensory processing disorder (SPD), however, they’re not the same. Misophonia involves intense emotional reactions to certain sounds, while SPD affects how the brain processes sensory information, including sights, sounds, and touch. 

While there can be unique differences for each individual, some common triggers of misophonia include:

• Eating/drinking noises: These noises can include smacking lips, crunching, swallowing, and popping gum.
• Breathing noises: Sounds like snoring, sniffing, someone blowing their nose, or breathing can feel intense.
• Activity and movement noises: Some of these noises include finger or toe tapping, pen clicking, and keyboard typing.
• Mouth/throat sounds: Examples of these sounds are throat clearing, coughing, and audible kissing.
• Miscellaneous sounds: Other sounds — like a clock ticking, dripping water, ringing, or nature sounds like birds chirping — can cause a strong reaction.

Misophonia can significantly impact daily life in several ways. It can lead to:

• Strained relationships: For people with misophonia, everyday sounds — like chewing or breathing — can feel unbearable, which can lead to tension and misunderstandings. This can leave the person with misophonia feeling overwhelmed, while family and friends are left feeling confused or hurt.
• Work and school challenges: Misophonia can make it difficult to concentrate and socialize in school and work settings. 
• Emotional distress: People with misophonia often feel misunderstood or judged, pushing them to manage their symptoms alone or avoid triggering situations. 
• Avoidance behavior: Avoiding triggers may bring temporary relief, but it can actually worsen symptoms over time and lead to social isolation.
• Reduced quality of life: People with misophonia may also experience depression, low self-esteem, and a diminished quality of life.

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Mental health conditions linked to misophonia

Managing misophonia often begins with treating any underlying mental health conditions. Research links misophonia with major depressive disorder (MDD), post-traumatic stress disorder (PTSD), and generalized anxiety disorder (GAD). The Misophonia Institute states that this occurs more frequently in people with higher levels of stress, anxiety, and/or compulsive behavior.

Here’s how different conditions intersect with misophonia:

• Attention-deficit hyperactivity disorder (ADHD): People with ADHD are often more sensitive to sounds and other environmental stimuli. Their impulsivity and inattention can make trigger sounds seem even more overwhelming. Research shows a neurological link between ADHD and misophonia, both of which can involve intense sensory reactions and strong emotional responses.
• Anxiety: Misophonia can intensify anxiety symptoms. Trigger sounds often heighten feelings of panic, frustration, or helplessness. This can lead to physical reactions, like a racing heart, sweating, or shortness of breath. People with social anxiety, generalized anxiety disorder (GAD), and/or misophonia often avoid social situations, which can increase isolation and anxiety over time.
• Depression: The emotional toll of misophonia — including frustration, isolation, and social avoidance — can contribute to or worsen depression symptoms.
• Obsessive-compulsive disorder (OCD): Sensory sensitivity is common in people with OCD. Both misophonia and OCD can trigger strong emotional reactions to specific sounds, making it hard to stay calm or focused. 
• Post-traumatic stress disorder (PTSD): People with PTSD often have stronger reactions to certain sounds, triggering anxiety or flashbacks. Misophonia can mimic these responses, sparking panic, anger, and/or physical symptoms — like sweating or increased blood pressure.
• Stress: Chronic stress can heighten your brain’s sensitivity to sounds, turning minor annoyances into major irritation. Dealing with misophonia can add to that stress, creating a cycle that may be tough to break.

Coping with the emotional impact of misophonia

Living with misophonia can feel intense and overwhelming. Managing it successfully involves strategies to reduce triggers and improve emotional responses. 

Identifying your triggers is important. Try these steps:

• Keep a trigger journal. Record what your triggers are, and note whether certain environments or sounds make them worse.
• Pay attention to your reactions. When triggered, stay present, and observe your emotions without judgment. This can help you understand the intensity of your response.
• Observe your environment. Take a moment to notice your surroundings and pinpoint specific sounds that cause a reaction.
• Notice physical responses. Track physical symptoms when you’re triggered to identify patterns over time.
• Ask for feedback. Share your experiences with someone you trust. They can gently point out reactions you may not notice, helping you identify triggers.
• Advocate for your needs. If your provider isn’t familiar with misophonia, clearly explain your symptoms and how certain sounds trigger intense emotional reactions. Request a referral to a provider who is familiar with misophonia.

Self-help strategies to counter the effects of misophonia include:

• Support groups: Interacting with others who experience misophonia in an online support group can provide support, shared experiences, and practical tips.
• Sound blocking: When in public, noise-canceling headphones, earplugs, or earbuds can minimize trigger sounds.
• Progressive muscle relaxation (PMR): Considered one of the best treatments for misophonia, PMR involves tensing and relaxing each muscle group, starting with your feet and moving up to your head. Practicing PMR exercises two to four times daily can teach you how to deeply relax and quiet anxiety.
• Mindfulness and grounding exercises: These practices can help you stay present and manage your reactions when exposed to triggers, reducing feelings of anger and disgust. Techniques like deep breathing, sensory focus, and guided meditation create space between the trigger and your response, allowing you to regain control.
• Therapeutic support: A therapist can teach you coping strategies to manage emotional reactions to trigger sounds. Techniques like cognitive behavioral therapy (CBT) and exposure and response prevention (ERP) can work to reduce the intensity of a person’s reactions to sounds. CBT helps you recognize triggering thoughts, reframe them, and respond more calmly. ERP can help you learn to face the discomfort of misophonia triggers and teach you how to stay calm, reduce emotional intensity, and build resilience over time.

Find care with Rula

Living with misophonia can be challenging, but it’s manageable with the right combination of therapy and self-care. A therapist can help you identify your triggers and teach you practical ways to manage them, making daily life more bearable.

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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