Managing Sensory Overload
Practical Strategies for Comfort and Balance
Sensory overload is a reality many people face, whether as a one-off experience or an ongoing challenge affecting daily life. It occurs when we struggle to process intense or excessive sensory stimuli, such as tastes, textures, sounds, smells, or light. For neurodivergent individuals, those who are highly sensitive, or anyone navigating overwhelming environments, finding ways to maintain comfort and balance is essential. Often we don’t have the ability to control our environment, and instead need to develop ways to manage where we can, following are some strategies to assist with sensory overwhelm.
Taste Sensitivity
Sensitivity to tastes, textures, or food smells can make eating an overwhelming task. Adopting small, strategic changes can transform meals into a more enjoyable experience.
Understand Your Sensory Preferences
Track Your Reactions: Use a food diary to record which tastes and textures feel soothing or overwhelming.
Rate Comfort Levels: Create a 1–10 scale to evaluate how you react to different tastes or textures of food.
Create a Comfortable Eating Environment
Minimise Distractions: Reduce background noise and strong odours while eating.
Use Familiar Items: Stick to utensils and dishes that feel comforting.
Fidget Tools: Bring along a calming object to ease sensory stress during meals.
Explore Textures and Flavours Gradually
Start with “Safe” Foods: Begin with familiar items (these will be different for everyone), some people like smooth foods like mashed potatoes, smoothies, or yoghurt, others will prefer crunchie foods, pick your own.
Modify Textures: Blend or mash foods to suit your preferences.
Gradual Exposure: Introduce new textures or flavours in small, low-pressure amounts.
Tactile Sensitivities
Discomfort with textures, pressure, or physical contact can heighten tactile sensitivity. By making small adjustments, you can build a more comfortable environment.
Adjust Your Environment
Choose Comfortable Fabrics: Choose your favourite clothing, this can include removing tags, opting for soft materials like cotton, linen, or bamboo.
Layer Clothing: If you have to wear a uniform, use a base layer to protect against rough textures.
Control Temperature: Maintain a stable temperature to avoid sensations like sticky or clingy fabrics.
Set Clear Boundaries
Communicate Your Preferences: Let friends or family know your needs, such as avoiding physical contact.
Create Safe Zones: Designate areas in your home as touch-free spaces.
Use Calming Inputs
Weighted Blankets: The deep pressure can be soothing, but identify your own preferences, some people can find the weight suffocating.
Compression Clothing: Provides a secure, comforting sensation to some people.
Fidget Items: Carry soft, tactile objects for grounding during moments of overload.
Managing Sensitivity to Smells
Heightened sensitivity to smells can lead to discomfort or sensory overwhelm. Identifying triggers and creating a neutral-smelling environment can help.
Reduce Triggers
Track Sensitivities: Keep a journal of scents that trigger discomfort.
Use Fragrance-Free Products: Opt for unscented household and personal care items.
Create Personal Barriers: Carry a scarf or item lightly scented with a calming aroma.
Environmental Adjustments
Improve Air Quality: Use air purifiers with filters to eliminate odours.
Establish Smell-Free Zones: Dedicate certain rooms as scent-free sanctuaries.
Light Sensitivity
Bright lights or harsh glares can be disorienting. Tailoring your environment can help reduce the impact of visual stimuli.
Control Your Environment
Adjust Lighting: Use warm-toned or dimmable bulbs to soften harsh light.
Install Curtains: Blackout blinds help regulate natural light levels.
Task Lighting: Direct light only where needed to reduce overall brightness.
Personal Aids
Tinted Glasses: Sunglasses or blue-light glasses can minimise glare indoors and outdoors.
Screen Adjustments: Enable "Night Mode" or use screen filters on devices.
Portable Shields: Carry visors or lightweight sunshades for unexpected brightness.
Noise Sensitivity
Auditory overload is a common challenge, especially in noisy environments. Beyond noise-cancelling headphones, these methods can offer relief.
Environmental Modifications
Soundproofing: Use rugs, curtains, or acoustic panels to dampen sound.
Quiet Zones: Dedicate spaces in your home for low-noise activities.
Behavioural Strategies
White Noise: Use a white noise machine or app to create a neutral sound backdrop.
Mindful Listening: Practise deep breathing or meditation to help your body adjust to auditory stimuli.
Social Overwhelm
Social settings can be particularly taxing for those with sensory sensitivities. Learning to balance exposure with boundaries is key.
Prepare in Advance
Set Realistic Goals: Focus on small achievements, like greeting one person or staying for a set period.
Plan Your Visit: Familiarise yourself with the event details to reduce uncertainty.Make it stand out.
During the Event
Bring Comfort Items: Small fidget tools or headphones can help you feel grounded.
Seek Quiet Spaces: Step away to reset when needed.
Participate in Structured Activities: Games or scheduled activities often feel less chaotic.
After Socialising
Decompress: Spend time in a quiet environment to recharge.
Celebrate Wins: Reflect on positive moments, no matter how small.
Your Sensory Needs Are Valid
Managing sensory overload requires patience, experimentation, and self-compassion. What works for one person might not suit another, so take the time to explore these strategies and find what brings you comfort. Remember, small steps towards balance are worth celebrating. Embrace your sensory experiences and build an environment that supports your needs.
Empower yourself to manage sensory challenges and create a life of comfort and balance. Your journey towards well-being starts with understanding and meeting your unique sensory needs.
