10 Things To Remind Yourself When Triggered By Misophonia

Misophonia is hard. Living through triggers is hard too. When you’re faced with triggers, you need to Regulate, Reason and Reassure (Dr. Jennifer Jo Brout’s coping method). The following are things that you can remind yourself while in the midst of challenging misophonia triggers. You might want to bookmark this list and read through it whenever necessary. Read each point, and take deeply breaths between.

Here are 10 Things To Remind Yourself When Triggered By Misophonia

1. This isn’t going to last forever.

2. You’re not actually in danger.

3. The person is not trying to hurt you (if they are doing it to hurt you, you should evaluate how to get out of this toxic relationship).

4. You are not crazy. You have a disorder.

5. While there’s no cure yet, researchers are constantly working to find answers. There’s hope.

6. Everything will be okay once you get some time alone.

7. Misophonia is not just hatred of sound – it’s a flight/flight/freeze reaction. You’ll be okay once the panic recedes.

8. You deserve affection. You are not just your disorder.

9. The anger you’re feeling is not at the sound (or visual) itself, it’s a response to the fight/flight/freeze reaction.

10. You need to breathe! 4-7-8 Breathing techniques can help you calm down.

Dr. Andrew Weil explains how to do this exercise on his website

The 4-7-8 (or Relaxing Breath) Exercise

– Exhale completely through your mouth.

– Close your mouth and inhale quietly through your nose to a mental count of four.

– Hold your breath for a count of seven.

– Exhale completely through your mouth to a count of eight.

– This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.


I personally use this method to fall asleep at night, and can be helpful in stressful situations. You can also try some coping tips here.

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Neil April 25, 2018 - 8:56 am

This is a good set of techniques – thanks for sharing. This disorder has been part of my life for over 37 years, and only in the last 3 years did I realise that it is not my own inability to cope with sounds, but something more fundamental. For me, it manifests as FIGHT rather than flight and the anger is generates has been a constant part of my life. Mental control has been key, but has also drained a great deal of energy from me. It surprises me that certain people making noises also impacts me differently – I am reflecting on this regularly.

Brenda April 28, 2018 - 5:45 pm

Thanks for the list. It helped me name more specifically what happens with me. The fight or flight response with the freeze part too. I more clearly see I have a default reaction that kicks in subconsciously. I start to worry or feel ‘danger’, based on my body and brain’s reaction to past stress situations, which could have involved similar types of sounds. This helped see my case more clearly, thanks.

I get both anxious about WHY someone is making the sound or very angry that the person IS making the sound. As if their action is their way of reacting to me and is conveying a message or saying something about me. Which is based on past relationships and stress. Nothing to do with the current person, and unlikely they are even thinking🤔 about me. I know it’s something going on in me, far more than something about them.

I can now take some time and sit with and address those fears, not to run away from them. To be an adult who is safe and loved, not a child who is afraid of what’s going to happen next because they did something ‘bad’ or wrong.

I also am avoiding making noise round others, in case I ‘trigger’ someone else to react with more noise which will also upset me, because of the error my brain has in interpreting it. Logically I know this behaviour needs addressing, so my focus now is to learn how to rewire ny thinking and automatic reaction.

I’m glad to know I’m not alone having this type of experience. I hope in future to react to previously stressful sound as what it really is, not jump ahead to what the worst case scenario could be. To separate the moment I’m in from other experiences, esp those relsting to childhood anxiety and fears.

emma December 6, 2018 - 1:04 pm

currently in class feeling a panic attack coming on… this breathing technique is helping

Pam King January 30, 2019 - 7:09 pm

At last, I can put a name to this problem I have had for over fifty years. It is something I have lived with, not knowing there was something wrong with me. I get angry when I hear people eating, which I now know is the most common type of misophonia. I am wondering if it is genetic as my daughter seems to have the same problem?

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