Sensory Overload in Neurodivergent Individuals: Ways to Cope

Have you ever felt overwhelmed by the flood of sensory information coming over your senses?

In these moments, do even the slightest of sounds, tastes, touches, or smells disrupt your ability to function? You might find yourself disoriented, experiencing an amplification of emotions that are hard to control.

If this resonates with you, you may be experiencing sensory overload.

If you struggle with sensory overload, consider seeking support from a mental health counsellor or a neurodivergent coach.

In this blog, we'll discuss what sensory overload is, its causes and signs, and various strategies to recognize when you're becoming overwhelmed, as well as how to regain control of your emotions.

What Is Neurodivergence?

Kassiane Asasumasu coined the term "neurodivergence" around the year 2000.

During the autistic rights movement in the 1990s, she recognized individuals whose brains function differently from societal norms, similar to how autistic brains do.

As a result, neurodivergence emerged as a non-medical term to describe individuals whose neurocognitive functioning deviates from the norm.

This umbrella term allows for new identities to be added or removed. Some examples under the neurodivergent umbrella include:

ADHD
Autism
Tourette’s
Depression
Anxiety
Learning disabilities like dyslexia
Medical conditions like multiple sclerosis (MS) and epilepsy
Other mental health conditions
Giftedness

Additionally, certain identities, like AuDHD, involve combined neurodivergence, such as autism and ADHD.

Kassiane Asasumasu created this term to promote inclusion and highlight the value of neurodiversity, reflecting the different brain functions we all possess.

While some situations enable neurodivergent individuals to thrive, others can present challenges.

Common difficulties include waiting mode, trouble focusing, heightened emotional responses to rejection, and difficulties with initiating tasks.

What Is Sensory Overload?

Sensory overload occurs when your brain and sensory world collide.

Your brain processes more sensory input than your nervous system can handle.

As a result, all sensory input intensifies, overwhelming your nervous system and making it difficult to regulate your emotions and behaviours.

Anyone can experience this sensory overload, but it happens frequently to neurodivergent individuals.

If you are experiencing sensory overload, you might feel physically, emotionally, or mentally distressed by tasks and stimuli in your environment. Your stress response activates while trying to bring your body back to a state of safety.

During these times, it may be challenging to start tasks, communicate, or manage your behaviours. These experiences can hinder your ability to fulfill school or work responsibilities.

Unfortunately, society often lacks neurodiversity-affirming environments. This makes it harder to regulate your emotions according to neurotypical standards, which can lead to exhaustion and burnout.

Fortunately, a coach can help you understand your strengths and how to accommodate yourself when facing sensory overload.

Taking the first step to seeking therapy or coaching can be daunting, but your coach should be well-trained to support you.

What are the Signs of Sensory Overload?

Every individual experiences sensory overload differently. Some may feel mildly overwhelmed but can still function, while others may experience a complete nervous system shutdown, rendering them unable to function.

Regardless of severity, here are some common signs of an overwhelmed nervous system:

Heightened anxiety
Irritability
Difficulty regulating emotions
Restlessness
Physical discomfort
Trouble concentrating
Challenges in making decisions or starting tasks
Meltdowns
Insomnia
Nervous system shutdown
Disconnection from the body during shutdown
An urge to cover your sensory organs, like eyes or ears
Fear and panic
A desire to escape the situation

These signs serve as the body's attempt to cope with overwhelming sensory stimulation. Children, in particular, may have meltdowns to try to regulate their emotions.

What Causes Sensory Overload?

You may find yourself becoming overwhelmed by too much sensory information coming over your senses. However, the triggers for this overload can vary from person to person, depending on specific sensory sensitivities. Common causes include:

Loud noises, which may include music or construction sounds
Bright lights
Crowded spaces
Strong smells
Extreme temperatures (too hot or too cold)
Certain textures (like uncomfortable clothing)
High-frequency sounds
Unexpected physical contact (like a hug)
Abrupt changes in the environment
Intense emotions
An influx of information at once

These triggers can lead to sensory overload, either individually or in combination.

In addition, marginalized communities, such as BIPOC, LGBTQ+, disabled individuals, and women, often face additional sensory overload due to discrimination and hatred targeted at these communities.

Sensory Overload and Neurodivergence

While anyone can experience sensory overload, it frequently affects individuals with various neurodivergent identities, such as:

Autism
ADHD
Generalized Anxiety Disorder
Post-Traumatic Stress Disorder
Chronic Fatigue Syndrome
Multiple Sclerosis
Tourette Syndrome
Down syndrome
Sensory Processing Disorder

The Toll of Sensory Overload

Experiencing sensory overload occasionally is common, and you may be able to manage your work and school responsibilities during such times.

However, if you frequently feel overwhelmed by sensory experiences and struggle to regulate your emotions or behaviours, this could significantly impact your work, academic, or home life, as well as your relationships with others.

Signs that sensory overload may be affecting you include:

Inattentiveness
Embarrassment
Reduced patience
Shutdowns
Burnout or constant fatigue
Decreased academic performance

Ways to Cope With Sensory Overload

Workplaces, schools, and community settings often contain overstimulating environments that can be difficult to navigate. Managing your sensory needs can feel overwhelming.

The tips for managing overwhelming emotions may vary for each individual, but here are some strategies you can try:

Use Sensory Tools: Depending on the type of sensory input that overwhelms you, there are specific sensory items that can help you manage it. For example, noise-cancelling headphones can reduce sound, while comforting plush toys can soothe tactile stimulation.
Ask for Accommodations: Understand local disability laws related to accommodations. If you consider your neurodivergence a disability, request support such as quiet workplaces, fewer meetings, or written communication instead of verbal.
Identify your Triggers: The world often caters to neurotypical individuals, leaving neurodivergent folks vulnerable to overwhelming situations. There might be a lot of situations that can cause overwhelming emotions. Identifying your specific triggers allows you to minimize sensory stimulation or avoid certain situations wherever possible.
Practice Self-Compassion: Do a U-turn and treat yourself kindly, as you would a friend. Living in a world not designed for neurodivergence can be tough. When faced with overwhelming emotions, affirmations can help calm your nervous system. Remind yourself, “I’m going to be okay. I’m navigating an overwhelming world. I deserve to accommodate myself to achieve sensory safety.” Repeat this affirmation as needed.
Create a Routine: Planning for predictability helps your sensory experiences and prepares your body and senses. For example, if your daily train commute is loud, plan to listen to music during this ride. Preparing reduces stress as you navigate an unpredictable world.
Use Distractions: Carry items that divert your attention from distressing sensory inputs. These can include music, a small book, or a journal.
Pomodoro Technique for Breaks: Prolonged exposure to overstimulating environments can lead to shutdowns. To mitigate sensory overload, try spending 20 minutes in the environment, then take a 5-minute break in a quieter environment. These breaks help recharge your energy and regulate your nervous system.
Engage in Daily Self-Calming Activities: Activities like tai chi, yoga, coloring, or meditation can help maintain a calm nervous system.
Implement the STOP Method: Use this relaxation technique to help regulate your nervous system. In the STOP method, stop what you are doing, take a step back, observe your surroundings, and decide how to proceed mindfully. In other words, avoid reacting impulsively during sensory overload and use this method to center yourself first.
Set Boundaries: Sensory overload can stem from taking on too many tasks at once. In this situation, learning to say no reduces your task load, minimizing sensory input and the risk of overload.
Use Grounding Techniques: In addition to the STOP method, try the 5-4-3-2-1 exercise, which involves identifying five things you can see, four things you can hear, three things you can smell, two things you can feel, and one thing you can taste. This can bring you back to the present moment when feeling overwhelmed.
Establish a Sensory Safe Space: Create an environment where you feel less overwhelmed, allowing you to retreat to and calm your nervous system. If a physical space isn't available, consider a sensory safety kit, which we'll explain in further detail below.
Reduce Sensory-Stimulating Situations: When feasible, limit participating in overstimulating activities to minimize the risk of sensory overload. For example, remove tags from clothing, wear sunglasses to shield your eyes, and avoid tight-fitting clothes.
Join Support Groups: Connecting with others can provide community and new strategies for navigating sensory overload with those who understand your challenges.
Consider Neurodiversity-Affirming Therapy: If you require additional support managing overwhelming emotions, a therapist or coach can be invaluable. Look for someone who affirms your identity and offers coping strategies based on your strengths.

How to Create a Sensory Overload Safety Kit

Sensory overload occurs when the amount of sensory input coming over your senses exceeds your brain's capacity for processing it effectively, resulting in a lack of emotional regulation.

A sensory safety kit can help you manage your experiences by providing comfort to regulate your emotions and manage your arousal levels. It also helps with managing impulses, so you can react to something with cognitive thought and not emotions.

Here are the steps for creating a sensory safety kit:

Step 1: Choose an Item Holder

Select a container to hold your items that is easy to carry, such as:

A fanny pack
A backpack
A zip-lock bag
A travel case
A drawstring bag
A purse

Step 2: Include Visual Items

Gather items that either provide visual stimulation or help you avoid overwhelming visual input. Consider adding:

Affirmation cards
A lava lamp
A kite
Sunglasses to block sunlight
Bubbles
Kaleidoscopes
Photos of happy memories

Step 3: Add Auditory Items

Find items that allow you to manage auditory sensory input effectively, including

A music playlist
Ear muffs
Noise-canceling headphones
ASMR recordings
Audiobooks
A mini fan or white noise machine

Step 4: Incorporate Olfactory Items

Smells often evoke calmness, but preferences vary between individuals. Consider including scented items such as:

Lotion
Essential oils
Candles
Scented jewelry
Lipstick or lip gloss
Flowers

Step 5: Provide Tactile Items

Provide items that create a sense of safety and comfort, such as:

A mini weighted blanket or vest
Fidget spinners
Plush toys
Hair bands
Cozy clothing (sweater or socks)
Textured stickers
A heating pad

Step 6: Include Gustatory Items

Consider adding gustatory items that can provide distractions and grounding, such as:

Your favorite food
Mints or gum
Sour candy
Lollipops
Chocolate
A toothbrush
Chewable necklaces

Book a Free Consultation With Blue Sky Learning

Are you relating to these signs of sensory overload? Do you need support in managing it?

Blue Sky Learning is equipped to help you with a team of neurodivergent coaches and therapists.

Book a free 20-minute consultation with one of their expert coaches or therapists to develop a personalized plan that suits your unique needs.

Book a Free Consultation

Source:

https://www.medicalnewstoday.com/articles/sensory-overload