In this blog, we’ll explore some of the most common misophonia triggers and outline practical strategies to manage them. Misophonia is a sound sensitivity condition where certain everyday noises provoke intense emotional responses, such as anger, panic, or disgust. These sounds, known as “triggers,” vary from person to person but often involve human-generated, repetitive noises. For people living with misophonia, these triggers can significantly impact quality of life—at work, in relationships, and in public spaces.
What Are Misophonia Triggers?
Triggers are specific sounds that cause an overwhelming emotional or physical reaction. These reactions may feel automatic and are often disproportionate to the situation. For many people with misophonia, it’s not just the sound itself, but the context or the person making the sound that heightens the response.
Most Common Misophonia Triggers
Below are the types of sounds frequently reported as misophonia triggers:
- Eating and Chewing Sounds: Slurping, lip-smacking, crunching, chewing with an open mouth.
- Breathing and Nose Sounds: Sniffling, loud breathing, nose whistling, sneezing.
- Repetitive Noises: Pen clicking, foot tapping, knuckle cracking, keyboard typing.
- Mouth and Throat Sounds: Throat clearing, swallowing, gum popping, yawning.
- Footsteps or Fabric Sounds: The sound of shoes on hard floors, rustling clothing.
- Environmental Sounds: Clock ticking, loud air conditioning, humming appliances.
Why Do These Sounds Trigger Misophonia?
The root cause of misophonia is still being researched, but studies show that people with the condition have heightened activity in areas of the brain responsible for emotion regulation and threat detection—particularly the anterior insular cortex. This suggests that misophonia may be a neurological response where the brain misinterprets certain benign sounds as threats.
How to Manage Common Triggers
Managing misophonia requires a combination of environmental adjustments, mental health strategies, and in some cases, professional treatment. Here are some effective techniques:
1. Use Sound Masking Tools
- Wear noise-canceling headphones in trigger-prone environments like offices or public transport.
- Use white noise machines or calming sound apps to create ambient background sound at home.
- Play neutral audio (e.g., rain sounds, instrumental music) to drown out triggering noises.
2. Practice Relaxation Techniques
- Engage in deep breathing exercises or meditation when exposed to triggers.
- Use progressive muscle relaxation to reduce physical tension during exposure.
- Try mindfulness training to remain present and reduce emotional reactivity to sounds.
3. Modify Your Environment
- Choose seating positions in restaurants or classrooms that put distance between you and potential sound sources.
- Use soft furnishings (like rugs or curtains) to absorb echo and reduce sharp environmental noise.
- Talk to family or coworkers about your triggers and suggest adjustments where appropriate.
4. Reframe Your Response
- Work with a therapist to identify automatic thoughts associated with your sound triggers.
- Practice cognitive reframing to reduce the perceived threat of these sounds.
- Engage in gradual exposure therapy to desensitize emotional reactions over time.
5. Seek Professional Help
If triggers are significantly affecting your quality of life, it’s time to consult a specialist in misophonia treatment. Professional support can help you develop personalized strategies to manage your triggers, regain control, and reduce emotional distress.
Triggers of Misophonia and How to Manage Them: Get Expert Support at the Misophonia Cognitive Center™
Stephen Geller Katz, LCSW-R, is a leading specialist in misophonia treatment and the founder of the Misophonia Cognitive Center™. His targeted approach, including Cognitive Retraining Therapy and mindfulness-based techniques, helps clients manage their sound triggers effectively.
Dr. Katz offers fully remote therapy sessions, so you can receive expert care from anywhere in the world. He also speaks five languages, making treatment more accessible for diverse individuals.
Contact Information
MISOPHONIA COGNITIVE CENTER™
Stephen Geller Katz LCSW-R
19 West 34th Street
Penthouse Floor
New York, NY 10001
646-585-2251