Sensory overload is a challenge many individuals with autism face in their daily lives. Everyday experiences that most people take for granted—bright lights, loud noises, crowded spaces—can become overwhelming and distressing for those sensitive to sensory stimuli. This has been especially challenging as a newly diagnosed autistic woman. Check out my blog post about discovering my autism here: http://newlyneurodivergent.com/wait-am-i-autistic-understanding-autism-in-late-diagnosed-females-my-experience/
Understanding and employing coping strategies can significantly alleviate the impact of sensory overload. Here are a few things that I’ve learned and some helpful tips:
1. Recognize Triggers
The first step in managing sensory overload is recognizing what triggers these overwhelming experiences. Individuals may have different triggers—some might be sensitive to noise, while others may find bright lights or certain textures distressing. Keeping a journal or using sensory mapping techniques can help identify specific triggers.
I have determined that my most overwhelming senses are sound and textures. There are many everyday sounds that I find physically painful to my ears. These include but are not limited to stacking dishes, phones ringing, and loud music. Some days, these sounds are more intense and more painful. On other days, I can manage the sounds more easily. This depends on many factors, including how anxious I am, how I sleep, and whether I have had a stressful day.
One day, I can eat food like chicken; the next, I cannot. My body physically reacts to visually seeing these foods, and I cannot eat them. Other foods are textures that are too much for me, so I cannot eat them. An example of these foods is cottage cheese or mushrooms.
2. Create a Safe Space
Having a designated safe space can provide comfort during overwhelming moments. This space should be calming and free from triggering stimuli. It could be a quiet room, a cozy corner, or even a specific item like a weighted blanket that provides comfort and a sense of security. I also have lamps and a dim ceiling light.
As I live in a house with other people, my safe space is my bedroom. Nobody else enters the space, and I have chosen everything inside. From the fuzzy pillows, I can hug to my weighted blanket, my bedroom is safe and has tools that help me regulate when I feel overwhelmed. The space also includes numerous plants, and I find this calming.
3. Sensory Diet
Developing a sensory diet involves incorporating activities that regulate sensory input. This might include activities like deep-pressure massages, listening to calming music, or using sensory tools like fidget toys or noise-cancelling headphones. Experimenting with different activities to find what works best is key.
Personally, I’m big on fidget toys. I have many different kinds of squishy textures, tangles, and small puzzles. Noise-cancelling headphones are a lifesaver some days. Additionally, I LOVE my Flare Calmer headphones. They have made a big difference, especially in noisy places, because they change how sounds enter your ears, in turn eliminating the high-pitched sounds that I often find painful. They’re small, discrete, and easy to throw into my bag. Check them out here: https://www.flareaudio.com/en-ca/products/calmer or on Amazon here: https://amzn.to/3TAV8SR
4. Practice Grounding and Mindfulness
Deep breathing exercises and mindfulness techniques can help manage stress and anxiety caused by sensory overload. Teaching relaxation techniques, such as deep breathing or guided imagery, can aid in calming the mind during overwhelming situations.
I have trouble with breathing exercises because they can easily become overwhelming and create more feelings of panic. There are many grounding techniques that I love. One of my favourites is the 5 senses. It helps support me to come into the present moment.
5. Use Visual Supports
Visual supports like schedules, checklists, or visual timers can provide structure and predictability, reducing anxiety associated with unexpected sensory stimuli. These tools help individuals anticipate and prepare for what’s coming next.
I’ll be honest: as a person with both ADHD and autism, planning is not my strength. Remembering to enter appointments and tasks into a calendar brings even more feelings of overwhelm. That said, I will also forget appointments and other tasks if they are not written down, so it’s difficult to navigate.
6. Advocate for Accommodations
In various settings, advocating for accommodations can make environments more manageable. This might include requesting adjustments like dimming lights, reducing noise levels, or having access to a quiet space when needed. I have found this to be difficult at times, but also very important to help me manage stimuli. If you don’t know what to ask for, have a conversation with your school or manager (if it’s safe) to determine if they’re willing to try some strategies with you.
7. Educate Others
Raising awareness and educating those around you about sensory sensitivities can foster understanding and support. Sharing information about what sensory overload feels like and how others can help can create a more supportive environment. With my partner, I am honest about my feelings and if an activity is too much. I feel very fortunate to have a partner that supports my needs and helps me to feel safe.
Conclusion
Coping with sensory overload is an ongoing journey that requires patience, understanding, and a personalized approach. Employing these strategies can significantly improve the ability to manage overwhelming sensory experiences. Exploring and adapting techniques that work best for you is essential.
Remember, supporting individuals with sensory sensitivities involves empathy, flexibility, and a willingness to accommodate their unique needs in various environments.
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