The world isn’t designed with sensory differences in mind. Fluorescent lights buzz in every store. Background noise layers on top of more background noise. Clothing tags scratch. And somehow, everyone else seems fine.
For people on the autism spectrum or those supporting them, being overwhelmed by input is probably a frequent thing.
Your mind interprets sensory input in a distinct manner. On some occasions, a busy supermarket might seem insurmountable.
On others, a minor detail like a sock seam can completely disrupt your day.
What Sensory Overload Actually Is
Ordinary environments layer sound, light, touch, and smell in ways that can go from manageable to overwhelming fast.
The grocery store checkout. A birthday party. Sitting in a classroom.
Your sensory system picks up on everything, and once you hit that wall, everything becomes harder.
Making Home Work Better
Your home should at least be a place where you can function. A few changes help.
Lighting makes a difference. Overhead fluorescent lights are rough. Use lamps instead, or get dimmer switches. String lights work too.
Have a specific quiet space. A cozy corner with plush cushions, a closet transformed into a tranquil hideaway. A safe space for times when everything feels too much.
Numerous people discover that weighted blankets are quite helpful. Pressure wraps offer similar advantages. That sensation of gentle containment can be steadying when your mind is racing.
Purchasing noise-canceling headphones is frequently a sound decision. White noise machines too, if background sounds bother you at night.
Clothes That Don’t Fight You
Cut out every tag. Buy seamless socks. Stick with fabrics that work for you.
When you discover a top or set of trousers that is comfortable, acquire multiples. Mornings are too brief to be spent struggling with your clothes.
Getting Through Public Spaces
While you can’t bypass the world outside, you can ease your journey through it.
Try to visit locations at less busy times, if possible. A smaller crowd translates to reduced clamor and less congestion.
Assemble a sensory aid collection – shades, ear protection, tactile objects, chewing gum. Whatever provides relief.
Know where the exits are and where you can take breaks. Bathrooms. Outside areas. Stepping away for five minutes can reset things.
And you can leave if a situation becomes too much. You don’t owe anyone an explanation.
Routines That Really Work
Avoid hurrying your mornings. Allow yourself more time to become alert and settled. Kicking off the day in a rush makes subsequent tasks more difficult.
Physical activity aids in managing sensory information. A brief stroll, some gentle stretching, anything that involves a bit of motion can assist your system in rebalancing.
Keep track of patterns. What sets you off? What helps? You’ll start noticing your early warning signs before you hit full overload.
Getting Professional Support
Should you find it hard to create effective plans, expert assistance can be beneficial.
At Live Well Mentally, we assist individuals with Autism Spectrum Disorder via remote telehealth sessions.
We will aid you in determining approaches that genuinely suit your circumstances.
Need support? Schedule a consultation with us today to discuss strategies that fit your situation.
FAQs
Can sensory overload be completely prevented?
Not entirely, though you can reduce how often and how intense it becomes. Being ready and identifying your individual triggers is helpful.
Is this the same as a panic attack?
No. Sensory overload arises from too much external input. Panic attacks originate from nervousness.
Must I push through difficult settings to build tolerance?
Generally, no. Forcing your way through often exacerbates the issue and heightens nervousness.
