Paying attention to your sensory needs: Preventing sensory overload
In our fast-paced, sensory-rich world, many people experience sensory overload, a condition where the brain becomes overwhelmed by the amount of sensory information it is processing. Understanding and managing sensory needs is crucial for maintaining mental well-being and overall health. This blog will delve into strategies for preventing sensory overload and how to recognize and manage sensory overload triggers.
Understanding Sensory Challenges
Sensory processing and sensory integration are complex processes that constantly happen behind the scenes. Our brains take in sensory information from our environment, such as: lights, sounds, colors, smells, etc. Our brain takes in this information, sorts what is important and what is not important, and then sends the sorted information to the relevant brain and body parts to respond appropriately to the environment. Those parts send information back to the brain about how they reacted to the environment and the process begins again. This happens constantly, in fractions of seconds, all the time.
Some brains struggle with different aspects of this process:
Taking in and understanding the environment.
Sorting what is important and not important in the environment.
Sending the information from the brain to the relevant parts of the body.
Sending information from body parts back to the brain.
Finally, some brains and bodies struggle with a little bit of all of these things, or other aspects related to sensory processing.
These struggles result in hypo- or hypersensitivity for certain senses. For example, if a person with sensory hypersensitivities walks into a very loud, bright space, they may become overwhelmed, emotional, or generally dysregulated because their brain is having trouble taking in the sheer volume of information from the environment. This is sensory overload. For someone who is hyposensitive, they may take action to generate sensory input, such as: constantly moving their body, skin picking, chewing objects, etc.
For many neurodivergent folks, these sensory issues can be overlooked or dismissed because all people see is the results of unmet sensory needs, like being hyper, crying, or falling silent. For the purposes of this blog, we’ll be focusing on hypersensitivity (sensory overload) to certain senses.
How to Recognize Sensory Overload
Know your senses: You have 8 main senses - which are you hypersensitive to? Undersensitive?
Sight,
Sound,
Touch,
Taste,
Smell,
Proprioception (the body’s ability to sense its own movement, position, and action)
Vestibular (balance, spatial orientation, and body position)
Interoception (internal sensations in the body: heart rate, breathing, hunger, pain, emotion, etc,)
Know your triggers: Are there certain environments that just hit all the wrong buttons? Certain sounds? Smells? Tastes? Textures? All of the above? Understanding what exactly triggers a reaction is going to be extremely helpful for both prevention and coping in-the-moment when you’re triggered. *A sensory diary would be helpful for this. This can be a note on your phone or it can be a paper journal you keep with you.
Recognize your signs of sensory overload. These include but are not limited to:
Irritability
Anxiety
Physical discomfort
Restlessness
Withdrawal
Emotional outbursts
…And more! Take the time to learn how you react when feeling overloaded. This can be journaled or kept in a note on your phone. You can also ask close friends or family how you act when you’re overstimulated.
Preventing Sensory Overload
After understanding your own senses and what you are triggered by, you can take steps to prevent sensory overload or plan for potentially overwhelming environments. You can create a sensory-friendly environment and adopt strategies to manage sensory input. Here are some effective methods:
1. Create a Sensory-Friendly Environment
Noise Control: Use noise-canceling headphones or earplugs to reduce auditory input. White noise machines or calming music can also help mask disruptive sounds. I also recommend using Loops Earplugs as an alternative to headphones.
Lighting Adjustments: Use soft, natural lighting whenever possible. Avoid fluorescent lights and use dimmable lamps or candles to create a calming atmosphere. There are dimmable or color changing light bulbs available at most major retailers.
Declutter: Keep your living and working spaces organized and free from excessive visual stimuli. You can use boxes or bins to place excess items out of sight.
2. Use Sensory Tools
Weighted Objects: Weighted blankets, vests, stuffed animals
Fidget Tools: Items like stress balls, fidget spinners, or textured toys.
Chewelry: For people who find chewing soothing, chewable jewelry can be a helpful tool.
Pillows
Essential oils
3. Establish a Routine
Consistent Schedule: Having a predictable daily routine can help reduce the unpredictability of sensory input.
Scheduled Breaks: Regular breaks throughout the day can help manage sensory input and prevent overload. Use this time to engage in calming activities or simply rest. This also means take your lunch breaks at work!
Eat and Stay Hydrated: Being hungry and thirsty can amplify sensory sensitivities.
Scheduled Screen Breaks: Regular breaks from screens can help prevent sensory overload from excessive visual stimuli.
4. Practice Deep Breathing and Relaxation Techniques
Deep Breathing Exercises: Practicing deep breathing can help calm the nervous system and reduce the impact of sensory overload. There are a variety of breathing strategies online that you can try in order to find what works best for you.
Mindfulness and Meditation: These practices can help you become aware of small signs of discomfort very early. The earlier you become aware of your discomfort, the easier it is to initiate a coping or calming strategy.
5. Engage in Calming Activities
Listening to Music
Reading or Drawing: Quiet, focused activities can be a great way to manage sensory overload.
Exercise: Gentle activities like yoga, stretching, or walking can help reduce stress and release the adrenaline that occurs during sensory overload.
6. Create a Safe Space
Quiet Room or Corner: Designate a space in your home or workplace where you can retreat to when feeling overwhelmed. This can be a specific area completely dedicated to reduced sensory input.
7. Set Boundaries
Don’t be afraid to leave a situation if you’re completely overwhelmed. Sometimes feelings become so intense that coping skills just don’t cut it. You can leave a space that is overstimulating.
8. Seek Professional Support
Therapist or Occupational Therapist: Professionals can provide personalized strategies and support you as you manage your sensory needs.
Special Considerations for Children
Children are particularly susceptible to sensory overload, and it is crucial for parents and caregivers to recognize and manage their sensory needs.
Creating a Sensory-Friendly Environment for Children
Sensory-Friendly Play Area: Set up a play area with sensory-friendly toys and calming elements.
Routine and Predictability: Establish a daily routine to help children know what to expect, reducing anxiety and sensory overload.
Quiet Time: Schedule quiet time during the day where children can engage in calming activities.
Teaching Children to Recognize Sensory Overload
Identify Triggers: Help children recognize what sensory inputs trigger their overload.
Teach Self-Regulation Techniques: Encourage children to use deep breathing, mindfulness, or other calming techniques when they start to feel overwhelmed.
Sensory challenges can be complex to deal with and manage. If you need help creating a plan to manage your sensory needs, feel free to reach out for a 15-minute consultation to see if I’m the right fit for you.
