Finding Balance: Recognizing and Reducing Sensory Overload
Overview: This article explains sensory sensitivities, provides guidance for identifying those sensitivities, and steps for managing sensory discomfort. Use the “Identifying Sensory Sensitivities Toolkit” to explore sensory issues further. Download toolkit at the end of this article.
Autism brings a unique array of strengths and challenges, with one of the most common challenges being sensory sensitivity. Sensory sensitivities vary widely from person to person; however, they often involve heightened attention to stimuli such as sound, light, touch, taste, and smell. Autism can result in both hyper (heightened) and hypo (lessened) sensitivity. Hypersensitivity is often more problematic as it can cause stimuli to be overwhelming and even painful at times; but with the right strategies, it can be managed effectively to minimize harm and life difficulties. With the right knowledge and tools individuals can manage sensory sensitivities so that they don’t inhibit participation in every-day life.
Understanding Sensory Sensitivities
Before diving into strategies for managing sensory sensitivities, it's important to understand what they are and how they manifest. Sensory sensitivities occur when the brain has difficulty processing and filtering sensory information from the environment. This is a common experience in mild forms for many people, whether or not they are on the spectrum. For example, I find that when listening to music with lyrics I have difficulty concentrating on other matters. The struggle is minimal and easily managed, but for many autistic individuals the sensory impact is not minimal. The sensitives can be so frequent and extreme that they become unmanageable and overwhelming. In addition, the sensory sensitivities themselves can lead to a heightened response to certain stimuli, resulting in discomfort, anxiety, or even emotional meltdown.
For autistic individuals, sensory sensitivities are often part of their daily experience. It's essential to recognize that these sensitivities are not a choice or a behavior that can simply be ignored or overcome. Instead, they are a fundamental aspect of how the autistic brain processes information.
Steps for Identifying Sensory Sensitivities
You or your family member may already be acutely aware of your sensory sensitivities. You know the clothes that don’t feel right, the sounds that grate, the tastes and textures that make some meals impossible. It is important to identify each individual sensitivity to best manage and mitigate their impact.
To identify individual sensory sensitivities, it helps to be deliberate and methodical. Try to keep emotional responses out of the process and objectively consider sights, sounds, smells, tastes, and textures that are challenging. Complete the “Identifying Sensory Sensitivities” exercises to best understand your or your loved one’s personal sensory sensitivities and insensitivities. Once the inventory is complete, you can move forward with management of their impact.
