The Misophonia Workbook

Print it, or fill it in on your device.

The Misophonia Workbook is a fillable PDF. Click a line and type, tick the boxes, or print it and write with a pen. Your choice. Your sounds. Your pace.

“Sounds are difficult” is true. It is also not very useful. This workbook helps you turn it into something specific you can work with: what sets it off, what makes it better or worse, what is worth changing, and how to ask for it. At home, at work, at school, at the dinner table.

Meet DJ FM

There is a radio station running in your head and four presenters share the decks. They have been broadcasting for years without name badges, which is why it all sounds like one big noise. DJ FM is how you tell them apart: the Dragon, the Judge, the Fact Checker and the Mirror, in the order they usually go on air.

The default mix: Dragon and Judge on full volume, Fact Checker and Mirror barely audible. Your job is to turn up the F and the M.

The Dragon

Mobilises fast and keeps you safe. Fast, loud and protective, and it does not do paperwork. It is not the enemy, and you can't out-argue it. It needs settling, not slaying.

Sounds like A racing heart. A clenched jaw. An urge to leave, right now.

What it needs A bit of space, a slower breath, and an exit that doesn't need explaining.

The Judge

Cares about what is fair, and hands down verdicts fast: “Rude. Deliberate. Guilty.” Sometimes about other people, sometimes about you. Sometimes it is right.

Sounds like “How dare they.” “It's not too much to ask.” “What is wrong with me?”

What it needs Evidence before the sentence, and fair, proportionate requests after it.

The Fact Checker

Separates what actually happened from the story about it. It does not care how you feel about the facts. It just wants the facts.

Sounds like “What did I actually hear? Who was there? What do I know, and what am I guessing?”

What it needs Specifics, a pen, and about thirty seconds. It gets drowned out easily, so give it a quiet moment.

The Mirror

Shows you what is there, calmly. What you do, what changes, what matters beyond the sound. No verdicts, no alarms.

Sounds like “What do I notice? What do I want my life to hold?”

What it needs Five quiet minutes, and honest notes.

The aim is not to silence anyone. Every one of them is trying to help. They just shout at the wrong person, get the order wrong and skip the evidence. (A useful picture, not a scientific model.)

What’s inside

• A personal snapshot and trigger inventory
• Situation maps, a variation log and a five-second reconstruction
• 22 small experiments, including a calm toolkit
• Pages for preparing appointments and asking for changes at work or school
• Filled-in examples of the main pages
• A page to share with the people around you
• A simple way to check claims you meet online
• An optional 30-day field journal
• A clickable contents page with a “back to contents” button on every page, and a resources section with support lines for the USA, UK, Ireland, Channel Islands, Canada, Australia and New Zealand

What you get

An instant download of four PDFs, so you can pick the one that suits you. The A4 version is 99 pages and the US Letter version is 104 pages.

How to use it

Open the PDF in the free Adobe Acrobat Reader (or any PDF app that supports forms), click a line and type. Or print the pages you need.

This is a PDF workbook, not an ebook, so it is not made for Kindle. Fillable fields work best on a computer or a tablet with a PDF forms app.

Important

This is an educational self-reflection resource. It is not medical, psychological or diagnostic advice, it is not a treatment, and it never asks you to push through trigger sounds. If you are worried about your hearing or your mental health, please speak to a qualified professional.

For personal use only. Please do not share or resell the files.