Misophonia involves an automatic reflex response that occurs below conscious awareness. For many people, learning to reframe this response can reduce the intensity of anger and distress that follows a trigger, even though the trigger itself may still occur.
To understand this approach, it helps to briefly review how different parts of the brain function. The thinking brain, or cerebrum, handles reasoning and conscious decision-making. The emotional brain, known as the limbic system, processes emotions. Beneath both is the brainstem, part of the autonomic nervous system, sometimes referred to as the “lizard brain.” This lower brain controls automatic survival functions and reflexes, including the reflex involved in misophonia.
The lizard brain is responsible for vital processes such as breathing, swallowing, regulating body temperature, and the startle response. It continuously predicts how the body should respond to the environment based on past experience. For example, when food is placed in front of someone, the body may begin preparing for digestion before eating begins. This happens automatically, without conscious thought.
In misophonia, the lizard brain reacts to certain sights or sounds as if they represent a threat. A trigger may cause a sudden physical reaction, similar to a small startle reflex. The brainstem responds as though it is warning of danger, even though no real threat exists.
One reframing technique that some people find helpful is to acknowledge this reflex while gently correcting it. Rather than fighting the response or judging it, the individual recognizes that the brain is attempting to protect them.
A common phrase is “no threat, but thank you.” The wording is brief and factual. The “no threat” portion acknowledges that the sound or sight is not dangerous, while the “thank you” recognizes the brain’s protective role. The phrase is meant to be thought with intention and emphasis, particularly on the gratitude component.
Gratitude itself can trigger a positive physical response. Over time, expressions of thanks are often associated with moments of safety, relief, or positive emotion. When gratitude is consciously invoked, it may elicit physical sensations incompatible with anger, such as calm or relaxation. For some individuals, this positive reflex can soften or partially override the misophonic reaction.
One individual shared the following experience after trying this approach:
“I must say, Tom Dozier, after watching your video from your conference that you shared [this was from the 2014 Misophonia Association Conference], I was shaking my head thinking, ‘well, this is nonsense.’ After being violent most of my 61 years and feeling that isolation and loud televisions and earplugs were going to follow me all the way to the crematorium, I had an opportunity to use your lizard brain suggestion of telling myself that there is no threat, that it’s okay. I was stuck in the car, next to my husband, on the way to the coast, facing three long hours of sniffling and crunching potato chips. I thought, ‘What the heck, I will give ole Tom’s advice a whirl.’
“Guess what? I suppose the old dog, new trick scenario works here. Much to my surprise, I didn’t feel like jumping from the car onto the freeway. I also had a chance to use it while my husband was snoring in the hotel. I did get up after an hour and get the earplugs, but I didn’t feel as angry. Good for you, Tom! I advise anyone who suffers to just give this a try.”
Not everyone finds this technique effective, but many report that it reduces anger intensity even when the trigger remains present. It does not eliminate misophonia or prevent future triggers, but it may help interrupt the emotional escalation that often follows.
Closely related to this reframing technique is the role of attitude in the experience of misophonia. Misophonia is not imagined or fabricated; it is a real neurological condition rooted in the brain’s reflex systems. At the same time, triggers are typically ordinary sights or sounds that do not bother most people. The distress arises from the individual’s neurological response, not from malicious intent on the part of others.
Viewing triggers as personal neurological responses rather than deliberate attacks can reduce feelings of resentment and victimization. When a trigger is interpreted as someone else causing harm, anger is a natural reaction. When it is understood as a brain-based reflex, the focus can shift toward coping and management.
An often-used analogy is that of a sprained ankle. Walking on an injured ankle causes pain, but not anger, because the pain is understood to come from within the body rather than from an external aggressor. Misophonia can be viewed in a similar way. It hurts, but it is something to be managed rather than fought.
Reframing the threat response does not make misophonia disappear, nor does it make triggers acceptable or pleasant. It is one of many strategies that may reduce the severity of reactions when used alongside other management tools such as relaxation techniques, sound support, environmental adjustments, or leaving a trigger situation when possible.
This approach encourages compassion toward one’s own nervous system. Instead of battling the brain, the individual acknowledges its protective intent and gently guides it toward a calmer response.