Navigating Sensory Sensitivities: A Guide for Autistic Adults
Do you struggle with sensory overload? Sensory overload is a common experience among autistic, ADHD, and AuDHD individuals where the brain receives and processes far more sensory information than can be managed. This can lead to meltdowns, shutdowns, and increased anxiety–all indicators that someone has reached their limit for sensory overwhelm.
Therapy can help you to navigate your sensory sensitivities by helping you build awareness and give you tools to compassionately manage your sensory intake. This guide is intended to offer ideas and strategies for you to try out to help prevent sensory overload.
Overwhelmed by Noise?
Try: Protective ear devices. This can include hi-fi earplugs designed to reduce volume without muffling sound, noise-canceling headphones for more intense situations, or earbuds for you to listen to calming sounds.
Consider: In busy environments, does listening to your own music through headphones create a more manageable auditory experience or does the absence of sound help calm you?
Sensitive to Touch?
Try: When casual accidental contact is likely (waiting in lines or crowded spaces), position yourself in the space that feels less sensory demanding–at the front or back of a line, or near the edge of the space.
Consider: Can you call ahead at a business or check online to see when it is less crowded at that space? In work or school spaces, can you allow yourself a few extra minutes of transition time to avoid crowded hallways?
Difficulty Sitting Still?
Try: Incorporate movement breaks into your day. This can look like intentional stimming, short stretches or walks. Alternative seating options can also provide opportunities for movement such as wobble cushions, stability balls, or chairs that swivel.
Consider: Having a collection of fidget tools available to support focus. Consider what options you like for texture, density, and material.
Seeking Deep Pressure?
Try: Wearing compression garments that provide a comforting, hug-like pressure. Weighted vests, blankets, or lap pads can provide a similar sensory experience that many find calming.
Consider: Different kinds of seating, slings, canoe chairs, and hammocks can also simulate the sense of pressure. Animal companions can be a source of deep pressure stimulation and many service animals are trained to use this to support their humans.
Visual Sensitivity?
Try: When reading or working with documents, see if changing the background color to a softer shade can help as the high contrast between the color of text and the background can be overstimulating. Many devices have a night mode option or a softer contrast option to help manage visual strain.
Consider: Explore your device and app settings to find sensory friendly options from adjusting the contrast to increasing the text size.
Overwhelmed by Smells?
Try: Carry a personal scent you find calming that is travel friendly–a lotion, chapstick, essential oil, or perfume/cologne. If hypersensitivity towards scents in general is the issue, carrying a face mask is a great option too.
Consider: Deep breathing through the mouth can provide a temporary relief. Scents typically disperse more rapidly in open spaces or spaces with ventilation, so strategically sitting by a window or an air vent can be helpful too.
Limited Diet and Food Aversions?
Try: Identifying what temperatures, textures, and flavors are most approachable and develop a Safe Food Menu. If you are working on expanding your diet, consider engaging in a relaxed, no-pressure “food play” where new foods can be explored by touching, smells, or even just looking at new food with the absence of any expectation to consume the new food.
Consider: Reducing shame around food choices is always helpful to improve your relationship with food. Freeing yourself from the pressure of expectation can allow you to find out what parts of food are appealing, aversive, or neutral to you.
Need a Quiet, Calming Space?
Try: Create a space offers a break from the sensory demands of the world. This can be as simple as a low sensory input nook with comfortable seating to unwind, some time in a dark and quiet room with headphones on, or pulling the curtains closed in a space in your home.
Consider: Equip this space with the sensory input that is calming to you–this can look like softer lights, sensory toys, soft blankets, or a familiar piece of media.
We always recommend you consult with healthcare professionals for personalized strategies and support. Your psychotherapist can provide tailored advice based on your specific needs and challenges and can work together with an occupational therapist to help you come up with a plan to manage sensory overwhelm. Get in touch with us today to get started on your sensory friendly journey.