How To Navigate Sensory Issues As An Adult

The world constantly bombards us with loud noises, busy environment and vibrant sights. For some of us, these experiences can quickly become overwhelming. And this can lead to sensory overload. When our senses become inundated with too much sensory information, our brains can struggle to cope. From crowded stores to busy restaurants, a single sound or light can leave us stressed and uncomfortable.

In this blog, I’ll explore what sensory overload is, especially in adults. Let’s dive in.

What Is Sensory Overload?

Sensory overload happens when our brains become bombarded with more input than they can process. In busy situations, such as a restaurant, our brains deal with an excessive influx of data. This can result in stress or discomfort. The intensity of these feelings can range from mild to severe, depending on the person and environment.

And sensory overload can manifest differently in everyone. In crowded spaces, some of us can be overwhelmed by subtle stimuli. Others can become irritated and agitated. Our ability to concentrate can diminish when dealing with sensory overload. This can affect our decision making and organizational skills.

Symptoms Of Sensory Overload

Sensory overload can affect everyone occasionally. However, with autism, it is much more frequent. Being relentlessly bullied with sensory input can impact our daily lives. This can make routine tasks exhausting and challenging.

Here are some common symptoms of sensory overload:

  •         Feeling overwhelmed or stressed in sensory environment. You might experience difficulty focusing, concentrating or paying attention due to excessive sensory input.

  •          You might find it difficult to filter out background sensory input.

  •          You might experience physical manifestations such as headaches, fatigue, muscle tension or heightened sensitivity to sensory stimuli.

  •          You might have emotional reactions that range from irritability to feeling drained or overwhelmed.

  •          Some people use coping mechanisms such as withdrawing from social interactions or engaging in repetitive behaviours (stimming).

  •          Aversion to certain clothes due to issues with textures and fabric.

  •          Aversions to specific food textures and tastes, making dining out and meal preparation complicated.

  •          Physical symptoms like headaches and nausea in sensory-rich environments.

  •          Constant fatigue from needing to process an overload of sensory information.

How To Manage Sensory Overload

Discovering that not everyone experiences the world in an intense sensory way can unleash a wide range of emotions. Many people feel confused and surprised. And many can have a sense of mourning for years pent struggling without this knowledge.

Adults can face unique challenges in dealing with sensory issues. Managing these issues will require you to develop a mindful approach and acknowledge your sensory boundaries. You will also need to take deliberate steps to creating a sensory-friendly environment. Embracing your sensory differences with kindness is crucial.

Acknowledge Your Limits

It might not be possible for you to gain control over sensory issues fully. However, you can certainly live alongside them more harmoniously. And acceptance plays a crucial role. It allows you to embrace your sensory sensitivities and find joy in activities you once shied away from.

But this is a continuous process of self-awareness and using accommodations that suit your needs. This could be you creating a safe sensory space in your home or using noise-cancelling headphones. By developing coping strategies, you can create a more balanced life.

Explore Your Sensory Profile

For those of us that were diagnosed later in life, recognizing our sensory sensitivities is vital to cultivating self-awareness and kindness. However, many of us have become used to pushing past our limits to keep up with the world’s demands. But, as we know, this often leads to burnout.

By acknowledging your sensory sensitivities, you will be able to set necessary boundaries and be less burdened by constant sensory overload. When you acknowledge your sensory sensitivities, you begin to show yourself compassion and advocate for yourself more efficiently. This mindset change will help you manage your sensory issues with more care and understanding.

Once you acknowledge your sensory limits and the emotions tied to them, it gets easier to cultivate a path to sensory safety. After acknowledging your sensory sensitivities, the next step is to get a better understanding of your sensory profile. This means identifying your triggers, preferences and soothers. This is your foundation for creating a personal sensory safety plan that is tailored to your needs.

Emergence Fine Art Print

Get To Know Your Preferences

Exploring our sensory preferences can enrich our understanding of how we interact with our surroundings. The first step is to take time to explore what sensory experiences bring you comfort and joy. By paying attention to what feels soothing, we uncover specific sights, sounds, textures and tastes that resonate with us. This will lay a foundation for creating a sensory environment that supports us.

And Identify Your Triggers

As well as knowing our preferences, we also need to be aware of our triggers. There are specific sensory experiences that cause us discomfort, stress or a sense of overwhelm. Our sensory triggers are unique to us and can specifically impact our well-being. By observing times when we feel overloaded, we begin to notice patterns or stimuli that pose challenges. Understanding our triggers gives us the knowledge to better manage our emotions. We will also be able to approach new environments with a sense of control and confidence.

Discover Your Soothers

The final step is to figure out your sensory soothers. And while it may be similar to your sensory preferences, there is a distinction. Sensory soothers are activities and strategies that regulate our nervous system when we are feeling overwhelmed. They are your go-to sensory inputs for when you need to recalibrate. For some people, this could mean engaging in some kind of repetitive movement. For others, it means retreating to a quiet and comfortable environment. Uncovering what soothes us will help us to deliberately integrate these elements into our routines. This means that we have effective strategies to face our sensory challenges.

How To Build Sensory Accommodations Into Your Life

With a clear understanding of our sensory profile, we can integrate sensory accommodations into our everyday lives. This helps foster a supportive environment is attuned to our sensory needs. Incorporating sensory-friendly elements into your personal and professional life will allow you to improve your sensory wellbeing. This approach will help you manage daily sensory challenges smoothly. By making these changes, we not only create spaces that respect our sensory needs, but also enhance our quality of life.

Create A Sensory Safe Space

This will require careful reflection of your sensory preferences, soothers and triggers. It might involve using custom lighting to reduce glare, reduce noise for auditory ease or decluttering areas to enhance visual tranquility. You can also introduce comforting textures and aromas.

When you tailor your environment to suit your sensory needs, you create a sanctuary that you can go to relax and achieve a sense of calm. This place can become a space of refuge and comfort when you experience sensory overwhelm.

Compassion Fine Art Print

Use Sensory Tools And Strategies

As well as create a sensory safe place, you can utilize sensory tools and incorporate daily routines that support you. These resources can strengthen your ability to manage sensory input.

Noise-cancelling headphones are an effective way of reducing auditory distractions. This can allow greater focus and calmness in noisy environments.

Fidget toys can provide you with tactile stimulation that can enhance concentration.

Some autistic people find deep breathing exercises and mindfulness techniques helpful. These practices can help regulate emotions and reduce stress. Physical activities and repetitive movements can also be helpful. These can include walking, pacing, rocking back and forth or using a weighted blanket. They can help with proprioceptive input, which can ground us and calm the body.

Create Sensory Downtime

Allowing for sensory downtime is crucial in giving your body time to rest and rejuvenate. This practice can help avert the pitfalls of sensory overload.

Rest And Recharge

Sensory rest is vital in maintaining a balanced sensory life. By intentionally taking breaks from overstimulating environments, we give our nervous system a chance to regain its balance. Having these sensory breaks in our daily routine is essential. These planned moments are key to supporting our sensory health. They enable us to navigate our days with renewed energy and protect ourselves against the continuous cycle of burnout.

Incorporate Self Care And Relaxation

Self-care techniques are essential to managing our sensory needs effectively. Engaging in activities that soothe our nervous system play avital role in regulating sensory input and reducing stress. You can engage in deep breathing exercises, gentle stretches, enjoy a calming bath or quiet and creative projects. These practices can help you achieve a sensory balance.

However, it’s worth noting that activities like deep breathing or mindful techniques may not work for everyone, particularly those with ADHD. So, it is crucial that you choose self-care activities that work for you. Even if that look different to what other people are doing. When you integrate personalized self-care practices into your daily routine, we support our nervous system and give them the respite they need to function effectively. This can help maintain our well-being and keep sensory overload at bay.

Conclusion

 Managing sensory overload can be a complex journey that involves self-exploration and compassion. Respecting our sensory needs and limitations, understanding our sensory profile and working towards creating a sensory-safe environment gives us power to manage our sensory overload.  

Orla O' Brien

Irish artist who uses artwork to celebrate autism and neurodiversity.

https://orlaartist.com
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