How to discover your sensory preferences?

14 Nov

Before finding out I’m autistic, I didn’t understand why it felt like my nervous system was firing on all cylinders. It felt like every sensory sensation around me was amplified. Even the slightest touch or sound that would be bearable to everyone else would send me over the edge. And it wasn’t until I found out about my autism that I realised the power of a sensory lens. I began to prioritise my sensory well-being and heal my relationship with my body.

So, today’s blog is all about discovering your sensory preferences and developing a sensory lens. Let’s get into it.

What Is A Sensory Lens?

With a sensory lens, you become more attuned to your unique sensory preferences and how they influence your daily life. Think of it like a pair of glasses that allow you to understand the world through your sensory preferences.

However, cultivating a sensory lens can be difficult for some autistic people. Many of us have become disconnected from our bodies due to years of masking. This can cloud our awareness of our sensory needs and preferences. But, when we give ourselves the time to explore and understand our sensory preferences, we can create a robust sensory safety plan tailored to our unique sensory preferences.

How To Develop Your Sensory Lens?

Developing a sensory lens involves a lot of self-reflection and intentional observation of your sensory experiences. It’s about tuning into your senses and understanding how they shape your perception of the world. Here are some ways to develop your own sensory lens:

Self-Awareness: Begin to become aware of your sensory preferences. Take note of how different sensations impact you emotionally, mentally and physically. Certain sounds, tastes, smells and visual stimuli can affect your mood, energy levels and overall well-being.

Sensory Journal: Create a sensory journal to document your observations and reflections. Track any triggers, preferences or reactions to different stimuli. This can help you understand how your senses influence your daily life.

Mindfulness: Try incorporating mindfulness into your daily routine. Using mindful breathing, body scans or other grounding techniques can bring your attention to the present moment.

Try Engaging In Sensory Activities: This can help you explore different sensations in a controlled and safe manner. You can try listening to soothing music, engaging in tactile play or exploring nature. Take note of how each activity impacts your sensory experience.

Sensory Diet: A sensory diet is a personalised set of sensory activities that are tailored to your sensory needs. It can involve incorporating sensory input throughout the day, such as movement breaks or fidget toys.

What Is A Sensory Diet?

A well-known way of exploring your sensory preferences is by using a sensory diet. A term coined by occupational therapist Patricia Wilbarger, a sensory diet consists of a carefully designed activity plan that gives individuals the sensory input they need to stay focused and organised throughout the day.

Some people can find the term childish and some associate it with restrictions. However, the concept is something we can appreciate. The concept behind a sensory diet is to create a plan that nourishes your sensory system. Just as a well-balanced diet can nourish our bodies, a sensory diet recognises each person’s unique sensory needs. However, it can be hard to think of a sensory diet that works best for you. Especially if you are someone who is a high masker. You may be unaware of your sensory needs if you have spent your whole life masking. Also, it can be helpful to remember that your sensory preferences can change. Some days, I can handle intense noise. Other days, I need as little noise as possible to function. A sensory diet can be a great way to help you start thinking of the sensory preferences you might have. But be patient with yourself and give yourself time to explore.

Why Adults Need Sensory Diets Too

Sensory diets are usually talked about when it comes to children. However, adults can also benefit from sensory diets. A sensory diet typically consists of activities and strategies that give sensory input in a controlled way. These activities go with a person’s sensory profile and vary greatly from person to person.

Some common examples of sensory diet activities can include:

Deep Pressure: These activities involve applying deep pressure to the body. You can do this by using weighted blankets, engaging in hugs or using compression garments.
Movement: These activities provide input into your proprioception systems through movement. These can include swinging, jumping, lifting weights or yoga and dance.
Sensory Breaks: These are short breaks that allow you to self-regulate. It could be engaging in some deep breathing exercises, or taking a short break away from a meeting. You can also use fidget toys, listen to some gentle music or engage in gentle stretching.
Environmental Modifications: Making changes to your physical environment can help create a sensory-safe space. This can involve adjusting lighting, noise levels or temperature. And you can also introduce sensory elements like soft textures, aromatherapy or visual aids.
Sensory Tools: Using specific tools can help support sensory regulation. These tools can include fidget toys, chewable necklaces, noise-cancelling headphones or weighted blankets.

The goal of following a sensory diet is to help you manage your sensory needs. This helps promote self-regulation and enhance your well-being. It may take some trial and error to figure out what sensory preferences you have. So, be gentle on yourself and give yourself time.

Sensory Preference Checklist

Sensory checklists are a valuable tool that allows you to explore and understand your unique sensory preferences. A sensory checklist is exactly how it sounds: a list of different sensory options to identify sensory experiences that work for you. It serves as a guide that helps you become aware of sensory input that brings you joy and comfort.

How To Identify Your Sensory Preferences?

By using the following checklists, you can better understand the type of sensory input that brings you comfort and helps you relax. These checklists can be a starting point to help create a sensory-friendly space that supports your needs. As you go through the checklist, you might find that certain sensory preferences emerge that you were not aware of. Be curious and self-compassionate. Give yourself the freedom to honour your unique sensory experience.

Lighting

Natural Light: The gentle glow of natural sunlight can be calming to certain individuals. Being in a space with natural light can enhance your mood.
Dim Light: Soft, low-level light creates a relaxing atmosphere. It can help to reduce sensory overload by creating a sense of calm.
Bright Light: Bright, well-lit spaces can promote alertness and focus. Some people might find bright lights energising for certain activities.
Moderate Lighting: Moderate lighting can strike the balance between bright and dim. This can provide sufficient stimulation without being overwhelming.

When it comes to your sensory preferences for lighting, consider how different lighting conditions make you feel. Your preferences can change depending on the activities you engage in e.g. studying vs resting. By understanding your preferences for lighting, you can create a calming space that reflects your sensory preferences.

Visual

Minimalist Settings: Some find comfort and clarity in visually minimalist settings with minimal distractions.
Neutral Colours: A preference for neutral colour palettes like beige, white or grey can create a calming atmosphere.
Vibrant Colours: On the other hand, there are some people who prefer bold colours. They enjoy the stimulation and energy the colours bring to their environment.
Solid Colours: A preference for block colours, with minimal or no pattern.
No Preference: Some individuals may not have a strong preference for visual elements and feel comfortable with a variety of visuals.

Reflect on what colours or patterns bring you comfort and a sense of peace. Tailor your environment to suit your preferences and create a place that promotes your wellbeing.

Tactile

Light Touch: Some people might enjoy gentle touches on their skin. Light touch can have a soothing and comforting effect.
Deep Pressure: For other individuals, firm and deep pressure can be grounding and calming. Activities like hugging or using weighted blankets can give deep pressure stimulation.
No Touch: Some people are more comfortable with no physical contact. Or they may prefer minimal tactile stimulation.
Fidget Toy: Fidget toys, like stress balls or objects with texture, can help certain individuals regulate themselves.
Massage: For some, massage therapy can provide deep pressure touch and relaxation. This can promote sensory regulation and a reduction in stress.
Preferences For Certain Fabrics: Some people can prefer certain types of fabric. These could be fuzzy, silky or textured materials.

Consider what tactile sensations bring you comfort and joy. What activities or textures make you feel calm, relaxed or grounded? Each person will have different preferences. So, it is important to take the time to figure out what works for you.

Sound

Quiet: Some autistic people prefer quiet environments that are free from excessive noise and distractions. They can focus better in a calm, serene atmosphere.
White Noise: Some people find background noise soothing and helpful when it comes to concentrating on tasks.
Loud And Lively: There are some autistic people who thrive in a place where there are vibrant and energetic sounds. If they are understimulated, the buzz and excitement of the atmosphere can give them energy.
Music/Background Noise: Listening to music or having background noise can provide a comforting backdrop to certain people.
No Preference: Some people may not have a certain preference and feel comfortable in various sound settings.

Like with your other senses, consider your preferences to sound and how it can impact your wellbeing. Some find solace in silence, others prefer a lot of noise. Create an auditory environment that aligns with your preferences.

Taste

Chewing Gum: Some autistic people find chewing gum to be satisfying as it can help regulate our senses.
Crunchy: Enjoying crunchy snacks can give you a sensory experience and stimulation.
Spicy Food: Strong, spicy flavours can be stimulating and enjoyable for many autistic people.
Warm Beverage: Drinking on a warm liquid, such as tea, can provide a calming effect for some autistic people.
Carbonated Drinks: Great for sensory seekers, many autistic people enjoy fizzy drinks.

Be mindful of your preferences and explore different tastes and textures to see which ones bring you comfort.

Smell

Subtle Scents: Some autistic people have a preference for mild scents that are not overpowering.
Fresh Smells: Some people enjoy scents associated with cleanliness like fresh clothes.
Aromatherapy Scents: Some autistic people can prefer scents commonly used in aromatherapy, such as lavender.
Natural Scents: Some enjoy fragrances found in nature, like the smell of trees or flowers.

Consider what smells bring you comfort or a sense of joy. Explore a variety of scents and see which ones align with your preferences.

Proprioception

Lift Weights: Engaging in weight lifting or strength training can provide deep pressure and sensory input. For some autistic people, this can give them a sense of body awareness and regulation.
Pressure: Try activities that apply pressure to your body. This can be using compression garments or having someone give you a firm hug. These activities can give a grounding effect.
No Pressure: Some autistic people do not like pressure. They can avoid items and activities that apply weight to the body. Instead, they might prefer light touches or movement.

Movement

Rocking: Rocking or other rhythmic movement can be comforting to many autistic people. It can allow us to regulate ourselves, which can provide a grounding effect.
Swaying: Engaging in gentle swaying movements can give autistic people a sense of calm. These movements can be self-initiated or by using a swing or hammock.
Being Still: There are some autistic people who prefer minimal movement. They like maintaining a relatively still stature as it can give them a sense of sensory comfort.

Incorporating some movement into your life can help support sensory regulation. Give yourself a chance to explore different movement options that align with your sensory needs.

Environment

Outdoors: Some people can love the outdoors, surrounded by fresh air and nature. It can be invigorating and calming to some individuals.
Indoors: However, others can find comfort and security indoors, where they can control the sensory elements. This can provide a sense of stability.
Secluded Space: Some people can seek out small corners or tucked away spaces. This can give a sense of security and a calming environment.
Open Space: On the other hand, there are some autistic people who prefer open spaces. There is ample room to breathe and move around and this can give a sense of freedom to some people.

Temperature

Cool: Some find comfort and sensory regulation in cooler environments. This can help in reducing sensory overwhelm and promote calmness.
Warm: Seeking cosiness, some find comfort in warmer temperatures or using warm materials such as blankets.
Airflow: Some people enjoy a gentle breeze as it can encourage a sense of freshness. This could be through open windows, outdoor events or fans.

Understanding your temperature preferences can help you create a sensory soothing environment.

Clothing

Tight Clothing: Wearing clothes that provide a tight fit can create a sense of grounding and security.
Loose-Fitting Clothing: Some people prefer clothes that allow them to move freely and provide a sense of ease and comfort.
Tagless Clothing: For some, tags and labels can cause discomfort and irritation on the skin.
Soft And Gentle Fabrics: Some prefer soft clothes that provide a soothing sensory experience.
Adjustable Closures: This could be Velcro or snaps. Wearing clothes with adjustable closures can help you customise your fit and avoid sensory discomfort.
Layering Options For Temperature Regulation: Clothing that allows for layering gives you flexibility to adjust to different temperatures.

People

Lots Of People: Some thrive in social settings where a lot is happening. They can enjoy the energy and buzz of being around many people.
People You Don’t Know: Interacting with unfamiliar people can be exciting to some. Some individuals enjoy meeting new people and exploring new social connections.
Only A Few People: For others, they prefer a small gathering of people. They find comfort and ease in intimate settings.
A Small Group Of People: Some feel most comfortable and engaged in a small group setting where they can actively participate and connect.
Alone: Some enjoy solitude and spending time alone. They can recharge and rejuvenate in their own company.

Consider the types of social interactions that bring you joy and comfort. Whether you thrive in a crowd or find solace in solitude, create opportunities for social experiences that align with your preferences.

Exploring Your Sensory Preferences

Identifying your sensory preference is an ongoing journey. Here are some strategies that can help you:

Do Some Reflection: take some time to reflect on your sensory preferences throughout the day. Pay attention to how different inputs impact your mood and energy levels. Do certain sensory inputs feel calming, overwhelming or stimulating?
Change Up Your Environment: Experiment with different environments. Visit different places, such as parks, coffee shops, galleries or libraries. Observe how each setting impacts your comfort levels and sensory experiences.
Engage In Different Sensory Experiences: Try out various sensory activities to see what you like. This could be listening to soothing music, engaging in some art or spending time in nature or your favourite places. And try different textures, sounds, tastes and movements to see what works for you.
Get Input From Others: Have conversations with trusted family members, friends or therapists about your sensory experiences. Their observations can give you valuable insight and help you gain a better understanding of yourself.

Your goal is to create a better understanding of yourself and create a sensory-friendly environment that supports your well-being.

Conclusion

Identifying your sensory preferences can be a powerful journey of self-care. When you understand how your sensory preferences impact your daily life, you gain insights into your sensory profile. Through diets, checklists, reflection and experimentation, you begin to understand what brings you joy, comfort and regulation. You also will learn what causes you discomfort and overwhelm.

When you know your sensory preferences, you can create a sensory-friendly environment that supports you and allows you to thrive. Your preferences can change over time. So you should continue to explore and prioritise your sensory well-being. Your sensory well-being matters. And when you honour it, you begin to nurture your health.

Orla O' Brien

Irish artist who uses artwork to celebrate autism and neurodiversity.

https://orlaartist.com