Strategies for Sensory Sensitivity
Calming Your World: Strategies for Sensory Sensitivity When You’re Out Of Your Comfort Zone
Sensory overload can be overwhelming. It’s one thing when you’re in your own home and can control your environment, but what about when you’re out in the world and the world feels like Too Much?
Chances are you have already identified your sensitivities and know what inputs are more likely to accumulate for you to get you to a point of sensory overload. Whether they are visual (bright lights, clutter), sound (loud noises, sudden sounds), scent (strong perfumes, harsh air fresheners) you already know that softer lamps, white noise machines, cleared spaces, and scent-free products will help you. As adults, it’s much easier to control our own spaces.
Out in the world, we can experience a sharp decrease in control. Further complicating our response is the fact that the nature of sensory overload is cyclical – the more overloaded we feel, the less able we feel to manage or disengage from the overload. Here are some tactics or strategies for when you’re in the workplace, out in public, or in another situation where you’re not in full control of your environment.
Minimize the Input:
Focus techniques: Shift your attention to something less stimulating. Count steps, recite a poem in your head, or focus on a calming visual detail in the environment. If overwhelmed by visuals, close your eyes and listen to music. Feeling crowded? Focus on your breath or clench and unclench your toes subtly.
Sensory deprivation tools: Carry earplugs or noise-canceling headphones for unexpected loud noises. A small, smooth stone or fidget toy can offer calming and distracting touch input in your pocket. Sunglasses can dim harsh lighting. Consider carrying a stress ball, or essential oils you find calming in a roll on. When you prepare to go out, consider and care for your future self and what you might encounter.
Clothing for comfort: Wear layers so you can adjust to temperature changes. Fabrics or textures you find calming can be helpful, and a scarf you can subtly use to diminish scent inputs can be useful.
Manage Your Response:
Deep breathing: This simple technique can be done anywhere and is a powerful way to calm your nervous system. Try slow, deep breaths in through your nose for a count of four, hold for a count of seven, and exhale slowly through your mouth for a count of eight. Some people prefer a three count inhale, three count hold, three count exhale. Whatever your preferred rhythm and pace, the idea is to slow your breath and slow your experience of the moment so you can have a more thoughtful response to your environment. You’re also going to be shifting your focus from your environment to your counting in these moments.
Progressive muscle relaxation: Tense and relax different muscle groups in your body, one at a time. This can help release physical tension associated with overwhelm.
Mindfulness: Focus on the present moment and acknowledge your feelings without judgment. This can help you detach from the overwhelming stimuli. Recognize that this moment and these inputs will soon pass.
Engage a different sense: If one sense is overloaded, try stimulating another. Listen to calming music, chew gum, or hold onto a textured object. This can also look like distracting yourself with a task, and focusing on a specific activity, like reading a book, playing a game on your phone, or doodling.
Practice: Practicing your techniques daily makes them easier and more natural to access in a moment of overwhelm.
Communication (when possible):
Advocate for yourself: If you're in a situation where you can politely ask for adjustments, do so. For example, request a quieter table at a restaurant or ask someone to turn down the music.
Explain your needs: If you feel comfortable, briefly explain that you're sensitive to sensory overload. People may be more understanding if they know what's going on.
Reach out in advance: Letting HR know that you work best in a scent-free environment, sending a quick text to a party host to let them know you’re excited to spend time but may need a few quick breaks from a loud gathering, or letting friends know that a setting with bright lights is not one you’re going to be able to spend much time in – whatever that advance notice is, people are going to be able to make a setting more productive and fun for you if they have a heads up ahead of time.
Plan for Escape:
Schedule breaks: Step away from overwhelming situations for short walks, quiet moments, or deep breathing exercises.
Seek a quiet space: Look for a less stimulating area within the environment. Maybe a restroom stall, an empty corner, or even outside for some fresh air. More and more venues, like the TD Garden or the New England Aquarium, are showing their commitment to sensory sensitive guests by building quiet spaces for a quick retreat.
Develop an exit strategy: Have a mental escape plan in case things get too overwhelming. Knowing you can leave a situation can be calming in itself.If you know a situation might be overwhelming, have a plan for leaving early or taking breaks.
Safe space visualization: If you literally must stay in the space you’re in, imagine a safe and calming space you can retreat to mentally when things get overwhelming. Imagine yourself in a calming environment, like a quiet beach or a peaceful forest. Engage all your senses in the visualization to create a sensory escape.
Additional Resources:
Tools are grouped in several useful ways at the Therapy Shoppe, so you can find the best devices for you (https://www.therapyshoppe.com/specials/1433-teens-adults-favorite-writing-sensory-therapy-tools)
The STAR Institute has a wealth of resources on sensory processing for all ages (https://sensoryhealth.org/basic/resources-for-parents-and-professionals)
Learn how organizations are providing services and options to create a more sensory sensitive world (https://www.facebook.com/sensoryfriendly/).
An occupational therapist can create a personalized plan to manage sensory sensitivities (American Occupational Therapy Association: https://www.aota.org/).
