Anyone Overcome Phonophobia?

Hello!

My tinnitus started 15 months ago (from accidental extremely loud headphone sound for 3 seconds), and apart from the initial stages of complete panic and anxiety that most of us go through, during my first 7 months with tinnitus I continued to live a really normal life, still having my tinnitus, but I lived my life just as usual without any worry about how "normal" sounds in the environment would affect me. And they never did.

However, at around month 8 I unfortunately experienced another acoustic trauma (close proximity to a war siren for 1 minute) that gave me hyperacusis, which I hadn't had before. And the following months other sounds accidents also happened. All of these incidents became more and more like traumas and my brain really started changing and I suppose just subconsciously wanting to protect me against these things that I told it were dangerous. And I feel like things have just escalated especially since the start of this year. I've had a few -temporary- spikes of my tinnitus in reaction to loud sounds, but the spikes have really been affecting my hyperacusis more than the tinnitus.

However, I've just become more and more phonophobic, it's really been escalating the past months to the point where I now feel that it's massively affecting my life. I feel so dysfunctional and not normal. I worry about meeting up with friends in case they want to take the bus or go into the noisy town, or go to a pub. I feel so restricted... I just want to have a more normal life again and be out and be able to feel relaxed and not always looking over my shoulder, so to speak.

I am extremely easily startled by sudden loud noises.
My pulse will hit the roof and I'll get shaky from things other people barely react to.

So many things make me anxious. Walking next to the road, being in the kitchen with other people, being on the bus. The PA system at a train station gave me like a panic attack. And today when I was on the bus the driver got on the speaker and it made my pulse hit the roof and I got shaky because the sudden noise was so startling. I really try to not use earplugs too much since I'm well aware that it can increase sensitivity, but I keep them hanging in my ears just in case. I'm just always on my guard and on my toes...

I know this isn't rational behaviour. These situations were never an issue to me before and I'm quite sure most of these things should be fine for me. But I've gotten so extremely phonophobic.

I'm currently seeing a therapist specialised in PTSD and trauma, and it's a great psychologist so I feel like that's a really good step forward.

But I'm curious to hear: Is there anyone here who's also had experience with phonophobia and who's gotten better? It would really instill some hope to hear about and I'd be very grateful.

 

Sorry to hear you’re having a tough time. I’ve read many stories where people afraid of sound have started to relax about it. Of course, you’ll always want to have your condition in mind so that you remember to carry ear protection. There are also plenty of stories where people get too comfortable and relapse.

I think the most important component is regular low risk exposure to get yourself comfortable. You could make a schedule and try to stick with it: nature walks, getting a coffee at the local cafe... Are there any low risk activities you’re currently avoiding? Try to focus on working towards doing these - start with the smallest one and take baby steps. If you’re afraid of visiting a specific venue, for example, start by just walking past on a few visits until that’s boring and comfortable - tiny increments can be added from there (rinse and repeat).

Hope this helps and good luck. You’re certainly not alone on this front.

 

Hi @Nemoriri,

How are you doing now? I hope your fear of sound is getting better. You say that you have experienced trauma. I can imagine that it can overactivate your sympathetic nervous system. Your brain is scanning the environment for signs of danger. If you want to know more about it, you can read about the Polyvagal theory of Steven Porges.

What you can do is actively offer your brain clues of safety to calm it down.
That can be anything: watching your favourite movie, cuddle, eat your favourite childhood dish... whatever works for you.

Good luck!

 

Hey LiliMarleen, sorry for the late answer.

I am doing better nowadays than when I wrote this post. I'm not as much of an anxious mess, and feel a small bit more normal, but it's small, it definitely isn't quite as well as I'd wish for it to be. I'm definitely still anxious in a lot of situations I wish I could relax more in. And I grieve situations I do avoid that I wouldn't have pre-tinnitus, like visiting pubs with friends.

But soon comes summer and we can sit outside

I can still feel a bit weird about covering my ears in situations normal people wouldn't.

But I do try to push my limits (in situations where I know it's really just my anxiety and no actual risk).

For example I can now sometimes walk next to certain roads and being relaxed and not anxious, (but does depend on the road).

So, it's definitely a slow progress and I'm not close to where I'd like to be. But definitely have made progress.

I'm planning a trip this summer with my girlfriend to visit the south of France. We've both been dreaming of visiting lavender fields; and the coast does look beautiful. It's my first real 'vacation trip' since onset a bit over two years ago now. Thankfully we both dislike cities and prefer calmer places, so we'll probably not spend too much time in town, but we will still explore the cities of Nice and Marseilles to some extent. Much smaller trips will give me anxiety, so this definitely feels like a bit of a challenge.

But I am also determined to not let my phonophobia/tinnitus related anxiety completely steal away my life. I am determined to live and enjoy life with the people I love.

 

Hey, I just stumbled upon your post and wanted to say that our cases are very similar.

I got my tinnitus in the exact same way, and am the same age as you. I also have a crippling case of phonophobia that has been greatly affecting my quality of life. Like you, I have been avoiding things that I used to enjoy and can't relax in situations where unexpected noises may occur. It's devastating and I feel like my youth is wasting away, but the thought of my tinnitus getting worse terrifies me even more.

How are you doing currently? Has therapy helped you at all? I'm thinking of trying it because I'm at a loss of what else to do.

 

I do. I also have OCD. So reading about this or that increasing tinnitus, made me scared of sound. The fear tenses your muscles up, which doesn't help tinnitus.

 

Over the past few days, I've been exposing myself to more sounds instead of staying in the house and avoiding everything. I'll continue doing this within reason, as in most cases, tinnitus seems to do what it wants to do anyway. Keep fighting!

Edub