Caught Off Guard: Managing Misophonia Triggers Without Warning

The Challenge of Unwelcome Surprises

No one likes surprises—unless, of course, they’re welcome ones. But what happens when I’m caught off guard by a triggering sound? For someone with misophonia, these moments can be especially difficult. How I respond depends heavily on my emotional state and the environment I’m in at the time.

A Stressful Weekend Leading Up to the Trigger

Let me set the scene. This past weekend was exceptionally stressful. I’m still searching for a replacement car after mine was totaled in a collision caused by a driver running a stop sign. On top of that, school just started, and I’m juggling two intense courses: Biology 2 (with lab) and Organic Chemistry (with lab). My schedule has been chaotic.

Saturday began on a rough note. I was working a double shift at an upscale restaurant, but before even parking, I accidentally scratched a pillar in the parking garage while driving my younger brother’s car. This meant more stress, as I’d need to tell him and arrange repairs.

Work was busier than usual. With move-in weekend for two local universities, the restaurant was understaffed and overwhelmed. I even got into a rare disagreement with some cooks—something that had never happened in my nearly year-long tenure. After nearly 12 hours of serving, I finally went home exhausted.

Sunday wasn’t much easier. I spent hours at a coffee shop studying for my first Organic Chemistry quiz while finalizing research due for publication next week. Then, I returned to work for another late shift until 10 p.m.

The Triggering Moment at Home

So, picture this: I walk into my family’s house—where I’m currently staying until my brother and I move out—and I’m tired and stressed. My brother is eating with the refrigerator door open and says “Hey” with his mouth half full. Immediately, I recognize the sound that triggers my misophonia, and frustration wells up inside me.

I acknowledged him, but looking back, I know my tone was less than pleasant. He’s known me all his life and surely noticed. Realizing I wasn’t prepared to handle these triggering sounds, I chose to step away until I could mentally regroup.

Coping Strategy: Taking Time to Reset

I calmly walked past my brother, grabbed a towel from the laundry room, and headed to the bathroom. I took a long, relaxing bath—an intentional act to help me decompress and manage my stress. After about half an hour, I took a quick shower and felt mentally reset.

This pause allowed me to prepare for being around others again and helped me manage potential triggers with greater control.

Owning My Response: Misophonia and Self-Control

Through years of experience managing my misophonia, I’ve come to accept that how I respond to triggers is entirely my responsibility—not anyone else’s. While I cannot control the sounds or situations around me, I can control my reaction to them. This mindset has been crucial in preventing my condition from dictating my behavior or negatively impacting my relationships.

I’ve learned to set boundaries with myself, recognizing when I need to step away and reset rather than reacting impulsively. This isn’t about suppressing my feelings but about managing them in a way that respects both my mental health and the people around me. Taking time to regroup, like I did with a relaxing bath, allows me to approach situations more calmly and thoughtfully.

Ultimately, I am the author of my life. Misophonia doesn’t have to control my story—my choices and actions do. By embracing this sense of ownership and self-control, I reclaim my power and find balance even when faced with unexpected challenges.

My Tips for Managing Unexpected Triggers

If you experience misophonia or find yourself overwhelmed by sudden triggering sounds, here are a few key strategies I’ve found helpful:

Recognize Your Limits
Be honest with yourself about when you’re not in the right headspace to handle triggers. Awareness is the first step toward managing your response.

Communicate With Those Around You
When possible, let family, friends, or coworkers know about your sensitivities. Their understanding can make a big difference.

Step Away as Needed
Give yourself permission to take a break from triggering environments. A short walk, a quiet room, or simply some space can help prevent escalation.

Use Relaxation Techniques
Find calming activities that work for you—whether it’s a bath, deep breathing, or mindfulness—to reset your emotional state.

Slowly Return to the Situation
Once you feel ready, slowly reintroduce yourself to the environment or situation, knowing you’re in control of your response.