How to Cope with Misophonia and Take Back Your Peace

If the sound of someone chewing, tapping, or clicking makes you want to run for the hills (or scream into a pillow), you’re not alone. Misophonia—an intense emotional reaction to specific sounds—can feel like a constant battle against your own environment. Learning how to cope with misophonia isn’t about just “tuning it out.” It’s about finding real, effective ways to manage the overwhelm and reclaim control over your life.

Does Misophonia Go Away?

One of the biggest questions people ask is whether misophonia is something that fades over time. The short answer? Not usually—but it can become more manageable.

Misophonia isn’t a phase or a temporary sensitivity. It’s a neurological response where certain sounds trigger an intense emotional reaction—often irritation, anxiety, or even rage. While there’s no official “cure,” many people find that misophonia becomes easier to handle when they:

Understand their triggers – Knowing which sounds set you off helps you plan ahead.
Build coping strategies – Using noise-canceling headphones, background noise, or mindfulness techniques can make a big difference.
Address underlying factors – Anxiety, stress, and trauma can amplify misophonia, so tackling those issues can help reduce its impact.

While misophonia may never completely disappear, you can regain control over how much power it holds in your daily life.

How Do You Calm Down a Misophonia Episode?

When a trigger sound hits, it can feel like your whole body is on high alert. Your heart pounds, your muscles tense, and suddenly, it’s impossible to focus on anything but that sound. So, how do you calm yourself down in the moment?

1. Remove Yourself (If Possible)

If you’re in a situation where you can leave, do it. Stepping away for even a minute can interrupt the reaction and give you space to reset.

2. Use Noise Blockers

Noise-canceling headphones
Earplugs
Playing white noise, music, or a calming podcast

Even subtle background noise can help mask triggers and reduce the emotional reaction.

3. Engage Your Senses

Your body is stuck in fight-or-flight mode, so grounding yourself can pull you out of the spiral:

Hold something cold (a drink, ice pack, or even a cool rock)
Focus on deep, controlled breathing (inhale for 4 seconds, exhale for 6)
Move—walk, stretch, or squeeze a stress ball

4. Use a Mental Distraction

When the sound feels inescapable, shift focus:

Count backward from 100 by sevens
Recite song lyrics or a favorite quote in your head
Play a quick mental game (name five things in the room that are blue)

Your brain can’t be fully focused on two things at once, so redirecting attention can soften the impact of a trigger.

Is Misophonia a Mental Disorder?

Misophonia isn’t officially classified as a mental disorder in the DSM (Diagnostic and Statistical Manual of Mental Disorders), but that doesn’t mean it’s “all in your head.”

Instead, it’s considered a neurological condition—meaning it’s tied to how the brain processes certain sounds. Research suggests that misophonia is linked to heightened activity in the brain’s limbic system (which controls emotions) and the auditory cortex (which processes sound). This explains why misophonia triggers aren’t just annoying—they feel almost physically unbearable.

Misophonia also tends to overlap with other conditions, such as:

Anxiety disorders
OCD (Obsessive-Compulsive Disorder)
ADHD (Attention-Deficit/Hyperactivity Disorder)
Sensory Processing Disorder

So, while misophonia isn’t technically a mental disorder, it’s very real—and understanding the neurological side of it can help reduce self-blame and frustration.

Is Misophonia Linked to Trauma?

Not everyone with misophonia has a history of trauma, but for some, there is a connection. Research suggests that traumatic experiences—especially those involving sound—can heighten the brain’s sensitivity to triggers.

For example:

If a parent frequently yelled growing up, loud voices might trigger a misophonic response.
If someone experienced medical trauma with beeping machines, repetitive electronic sounds might set them off.
If bullying involved whispering or mocking sounds, certain tones might feel unbearable.

This doesn’t mean misophonia only happens to people with trauma—it can develop independently. But if trauma is part of your experience, working through it (with therapy or self-guided tools) can help lessen its hold on your reactions.

How to Cope with Misophonia in Everyday Life

While it may feel like misophonia runs the show, you have more control than you think. Here are some real-life strategies for how to cope with misophonia without constantly feeling on edge:

1. Set Up Your Environment for Success

Use a white noise machine or fan in shared spaces.
Arrange seating to reduce exposure to trigger sounds (e.g., sitting at the end of a table instead of the middle).
Keep noise-canceling headphones in your bag or car for emergencies.

2. Communicate with People Close to You

Explaining misophonia to others can be tricky, but a simple, direct approach works best:

“Certain sounds are overwhelming for me, so I might need to step away sometimes.”
“If I ever put in headphones at dinner, it’s not personal—I’m just managing a sensory reaction.”

Most people want to be respectful once they understand what’s going on.

3. Give Yourself Permission to Protect Your Peace

Many people with misophonia feel guilty for “being dramatic” or “overreacting.” But your reactions aren’t a choice—they’re a neurological response. Setting boundaries isn’t rude; it’s necessary.

If a certain restaurant, meeting setup, or social situation consistently triggers you, it’s okay to opt out or adjust your approach. You don’t have to endure misery just to please others.

4. Try Therapy or Coping Techniques

Cognitive Behavioral Therapy (CBT) and Exposure Therapy have shown promise in helping people manage misophonia. While they won’t erase triggers, they can help reframe emotional responses and make them less intense.

Mindfulness techniques, guided relaxation, and even apps designed for sensory sensitivity can also help train your brain to shift focus when a trigger hits.

At Abri Psychotherapy, we offer therapy specifically tailored to misophonia. Learn more here.

Final Thoughts

Learning how to cope with misophonia is a process, but the more you understand about your triggers and responses, the more control you gain. You don’t have to live at the mercy of every chewing, clicking, or tapping sound. With the right strategies, you can create a life where misophonia is a manageable part of your world—not something that runs it.