Identifying and Managing Sensory Needs (Hyper- and Hypo- Sensitive)

What Are Sensory Needs?

Sensory needs arise when your body processes sensory input (sight, sound, touch, smell, taste, movement, and internal signals) differently.

• Hypersensitivity (Over-Responsive): When sensory input feels overwhelming or painful.

  • Example: Loud noises causing distress or discomfort from certain fabrics.

• Hyposensitivity (Under-Responsive): When sensory input feels muted, requiring more stimulation to engage.

  • Example: Seeking strong tastes or needing firm pressure to feel touch.

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Why Understanding Sensory Needs Is Important:

• Helps you create environments and routines that are comfortable and calming.

• Enables you to develop strategies to manage sensory overload or seek needed input.

Identify Your Sensory Preferences

To identify your sensory needs, consider how you respond to different types of sensory input.

Step-by-Step Process:

Reflect on Your Reactions:

• Write down situations where you feel overwhelmed or under-stimulated.

• Example: “I find busy supermarkets too loud” (hypersensitivity to sound).

Evaluate Each Sense:

• Break it down by senses:

  • Vision (Sight): Do bright lights bother you? Do you enjoy dim spaces?

  • Hearing (Sound): Are loud noises overwhelming? Do you seek quiet environments?

  • Touch: Are certain fabrics irritating? Do you crave deep pressure, like hugs?

  • Taste: Do you prefer bland or strong flavours?

  • Smell: Are you bothered by strong odours, or do you not notice them?

  • Vestibular (Balance): Do you enjoy spinning or rocking movements?

  • Proprioception (Body Awareness): Do you like heavy lifting or firm pressure?

Use a Sensory Profile Questionnaire:

• Complete a sensory profile to better understand your needs.

• Recommended Tool: Sensory Processing Checklist by the National Autistic Society (NAS Sensory Questionnaire).

Consult with a Professional (If Needed):

• Occupational therapists (OTs) specialise in sensory integration and can help identify your needs.

Strategies for Managing Sensory Input

Once you’ve identified your sensory needs, you can create strategies to help regulate your environment.

For Hypersensitivity (Decreasing Stimulus):

Vision:

• Use dim lighting or wear sunglasses indoors.

• Example: Install blackout curtains to reduce light sensitivity.

Hearing:

• Use noise-cancelling headphones or earplugs in loud environments.

• Example: Wear headphones in supermarkets to block out background noise.

Touch:

• Avoid itchy or tight clothing; choose soft, breathable fabrics.

• Example: Replace clothing tags with seamless versions.

Taste and Smell:

• Avoid strong flavours or scents that are overwhelming.

• Example: Use unscented products like soaps and detergents.

Movement (Vestibular):

• Minimise sudden or spinning motions.

• Example: Avoid fast-paced rides at amusement parks.

For Hyposensitivity (Increasing Stimulus):

Vision:

• Use bright, colourful objects to engage your attention.

• Example: Add vibrant posters or colourful lighting to your room.

Hearing:

• Play music, white noise, or use sound-based activities.

• Example: Use a white noise app like Noisli (www.noisli.com).

Touch:

• Use textured materials or fidget toys.

• Example: Carry a sensory-friendly fidget item like a Tangle or stress ball.

Taste and Smell:

• Incorporate strong flavours or scented candles.

• Example: Use mint-flavoured gum to increase oral stimulation.

Movement (Vestibular):

• Use swings, rocking chairs, or bouncing activities.

• Example: Sit on an exercise ball while working for movement input.

Build a Sensory Toolkit

A sensory toolkit contains items tailored to your needs, helping you regulate wherever you are.

Step-by-Step Process:

List Your Sensory Needs:

• Identify whether you need calming or stimulating items for each sense.

Choose Portable Tools:

• Examples:

  • Noise-cancelling headphones (hearing).

  • Sunglasses (vision).

  • Weighted lap pad or blanket (proprioception).

  • Fidget toys (touch).

Organise Items by Purpose:

• Example: Keep calming items in one bag and stimulating items in another.

Test Your Toolkit:

• Try using different items in various environments to see what works best.

Create a Sensory-Friendly Environment

Your environment can play a big role in regulating sensory input.

Steps to Adjust Your Environment:

• Home:

  • Create quiet, clutter-free spaces with soft lighting.

  • Example: Use a weighted blanket and dim lamps for a calming space.

• Work/School:

  • Request adjustments, such as noise-reducing cubicles or breaks in a quiet area.

  • Example: Use a wobble cushion to stay focused while seated.

• Public Spaces:

  • Use tools like noise-cancelling headphones or tinted glasses.

  • Example: Visit supermarkets during quieter times (e.g., early mornings).

Who Can Help with Sensory Needs

If you’re struggling to identify or manage your sensory needs, support is available.

UK-Based Contacts:

• National Autistic Society (NAS):

  • Offers sensory guides and assessments.

  • Website: www.autism.org.uk

  • Phone: 0808 800 4104

• Occupational Therapy Services:

  • Contact your GP for a referral to an OT.

• Sensory Integration Network:

  • Find OTs specialising in sensory integration.

  • Website: www.sensoryintegration.org.uk

• Local Autism Support Groups:

  • Connect with groups in your area for shared experiences and advice.

Use Technology to Support Sensory Regulation

Apps and tools can assist with managing sensory input.

Recommended Apps:

• Autism Apps (NAS):

  • A curated list of apps for sensory regulation (www.autism.org.uk).

• Calm:

  • Guided breathing and meditation exercises to reduce sensory overload.

• Sensory App House:

  • Offers calming apps like “Relax” and “Sensory Light.”

• Sound Machines:

  • Apps like Noisli or Rain Rain provide background sounds.

Practice Self-Compassion

Understanding and managing sensory needs takes time. Be patient with yourself and celebrate small successes.

Tips:

• Take breaks when you feel overwhelmed.

• Use calming tools or environments to reset.

• Share your sensory preferences with trusted people to help them understand your needs.

Final Thoughts

By following this guide, using tools and resources, and seeking support when needed, you can better understand and manage your sensory needs. This will help create environments and routines that support your well-being and improve your daily life.