Misophonia at Work

How Misophonia Can Affect Work

Workplaces often involve background noise, conversations, meetings, shared kitchens, open-plan offices and situations where you have limited control over your surroundings.

For someone living with misophonia, particular sounds may trigger a strong emotional or physical response. This can make ordinary working situations feel difficult or exhausting.

The impact can vary considerably. Some days may be manageable, while other days may feel much harder, depending on factors such as stress, tiredness, workload and the environment.

Common Workplace Challenges

• Working near someone who regularly produces a triggering sound.
• Shared offices or open-plan working environments.
• Meetings where certain sounds are difficult to manage.
• Shared kitchens or communal eating areas.
• Unexpected sounds that interrupt concentration.
• Worrying about when a trigger might occur.
• Feeling unable to explain your reactions to colleagues.
• Needing time to recover after a difficult experience.

The Emotional Impact

Misophonia at work may involve more than the immediate response to a sound. You might experience frustration, anger, distress, anxiety or a strong need to leave the situation.

Some people also experience embarrassment or self-criticism because they feel their response is difficult to explain to others.

It is important to remember that experiencing a strong reaction does not mean that you are deliberately being difficult or that you do not care about the people around you.

Practical Ways to Make Work More Manageable

Consider Your Working Environment

Where possible, consider whether changes to your working environment could reduce unnecessary difficulty.

• Using a quieter workspace when one is available.
• Positioning yourself away from particularly difficult sound sources.
• Taking agreed breaks during demanding periods.
• Using suitable background sound where appropriate.
• Discussing alternative arrangements for particularly difficult tasks.

These options will not be possible in every workplace, but identifying what would help can make conversations with a manager more specific and practical.

Plan for Predictable Difficulties

If certain situations are regularly challenging, consider planning for them in advance.

You might think about where you can take a short break, who you could speak to if you become overwhelmed, or what practical options may be available during particularly difficult parts of the working day.

Use Sound Management Carefully

Ear defenders, headphones, background sound or other sound-management strategies may be helpful in some circumstances.

However, the most appropriate option depends on your role, your workplace and the level of awareness you need to maintain. Constantly blocking out sound may not be suitable or practical for everyone.

Talking to Your Employer

You do not necessarily need to explain every detail of your experience. You may find it easier to describe the practical difficulty and the type of support that could help.

You could also consider speaking with a trusted manager, occupational health professional, human resources representative or another appropriate person within your organisation.

The type of support available will depend on your circumstances, your role and the policies of your workplace.

Managing Conversations with Colleagues

You may wish to explain misophonia to a colleague if you feel comfortable doing so.

A simple explanation may be more useful than trying to describe every aspect of the condition.

For example:

You are not required to share personal information with everyone. Consider what feels appropriate and safe for you.

Looking After Yourself During the Working Day

Small moments of recovery may be helpful, particularly during demanding periods.

• Take a short pause when circumstances allow.
• Notice signs that your stress levels are increasing.
• Use a calming breathing technique if it feels helpful.
• Allow yourself time to reset after a difficult situation.
• Review your workload and boundaries where possible.
• Seek support if the impact is becoming difficult to manage.

The aim is not to create a workplace where every sound must be eliminated. It is to develop practical ways of supporting your wellbeing while maintaining your ability to work and participate.

When to Seek Additional Support

If misophonia is affecting your attendance, concentration, relationships, confidence or ability to remain at work, it may be worth seeking additional support.

A healthcare professional may be able to discuss your symptoms and help you explore appropriate options. Support from a qualified professional may also help you develop strategies for managing the emotional and physical impact of difficult situations.