Sensory Storms: Navigating Overload in a World of Sensations
We are living in a world that can easily fill us to the brim with sensory information: noises, smells, sounds, lights, colors, textures. For those of us sensitive to sensory stimuli, the experience can become unbearable and create extreme discomfort. Such an experience is called sensory overload. This phenomenon can affect anyone, but for those with sensory processing sensitivities, navigating daily life can sometimes feel like braving a storm of sensations. While anyone can experience sensory overload, it is a more common experience for those who are Autistic, ADHD (Attention Deficit and Hyperactivity Disorder), or HSPs (Highly Sensitive Persons) or who have PTSD (Post Traumatic Stress Disorder), SPD (Sensory Processing Disorder).
Understanding Sensory Overload:
Sensory overload occurs when the brain receives more sensory input than it can process effectively. Many people may be able to enter a situation with lots of sensory input and feel a bit overwhelmed initially, but eventually adjust. However, for others (especially those with the diagnoses I mentioned above), distracting and overwhelming sensory information can actually become more intense and distressing over time.
Triggers of Sensory Overload:
Various factors can contribute to sensory overload, and they differ from person to person. Common triggers include loud noises, bright lights, crowded spaces, strong smells, and even certain textures. Additionally, factors such as fatigue, stress, and emotional states can amplify the impact of sensory stimuli. Consistently being in an environment that creates sensory overload can create more stress, creating a cycle and intensifying overall overwhelm.
The Impact on Daily Life:
For individuals prone to sensory overload, everyday activities that most people take for granted can become challenging. Simple tasks like grocery shopping, attending social events, or commuting on public transportation can provoke intense reactions. These challenges can lead to social withdrawal, anxiety, and a decreased quality of life if not properly addressed.
Coping Strategies:
Fortunately, there are various coping strategies that individuals experiencing sensory overload can employ to navigate the storm more effectively:
Awareness and Self-Advocacy:
Understanding one's sensory triggers is the first step towards managing sensory overload. By identifying specific stimuli that cause distress, individuals can better communicate their needs to others and make informed choices about their environment. There is room for flexibility here. A person may know that a loud space can be fun for them for a specific period of time, but is able to be aware that spending hours in a loud space can be too much. It is all about learning more about ourselves and our needs.
Sensory-Friendly Spaces:
Creating or seeking out sensory-friendly environments can make a significant difference. These spaces are designed to minimize sensory stimuli, providing a calm and controlled setting. Many public spaces, including museums and theaters, now offer sensory-friendly events to accommodate diverse needs. Additionally, creating time for sensory rest can be very important. If you experience sensory overload, it can be especially important for you to engage in self-care practices that allow you to take a break from sensory input on a regular basis. This could look like spending time out in nature, sitting at home with headphones on, making sure you have access to foods that don’t have overwhelming textures, getting quality sleep, and much more.
Mindfulness and Relaxation Techniques:
Practicing mindfulness and relaxation exercises can help regulate the nervous system. Techniques such as deep breathing, meditation, and progressive muscle relaxation can provide a sense of calm in the midst of sensory chaos. For those who have experienced trauma, it can be helpful to check out guided meditations that are calming and relaxing or to use calming music as part of your mindfulness practice. Also, it’s important to remember that mindfulness practice can include activities such as walking, knitting, petting a beloved pet, etc.
Sensory Diet:
Interestingly, those who are sensitive to sensory input can experience overwhelm, but can also experience great calm from bringing in the right kind of sensory input. Similar to a balanced nutrition plan, a sensory diet involves incorporating activities that provide the right amount and type of sensory information. This can include activities like weighted blankets for comfort, fidget tools for tactile stimulation, or calming music for auditory relief.
Sensory overload is a real and challenging experience for many individuals, but with understanding and proactive coping strategies, it is possible to navigate the storm and reclaim a sense of balance. By raising awareness and fostering environments that embrace sensory diversity, we can work towards creating a more inclusive world where everyone can thrive, regardless of their sensory sensitivities.
