Managing Sensory Overload

Understand Sensory Overload and Its Triggers

• Identify Triggers: Sensory overload occurs when there is too much sensory input, such as loud noises, bright lights, strong smells, or crowded spaces. Start by paying attention to what specific triggers cause you to feel overwhelmed in social settings. Is it loud talking, certain lighting, or the number of people around you?

• Recognise Your Early Signs: Learn to recognise the first signs of sensory overload, such as feeling anxious, irritable, physically tense, or needing to leave a space. Early recognition will allow you to take action before it becomes too overwhelming.

Prepare for Social Situations in Advance

• Know the Environment: Whenever possible, gather information about the social setting ahead of time. Is it noisy or quiet? How many people will be there? What type of lighting or smells might be present? Knowing what to expect can help you mentally prepare for what’s to come.

• Plan an Escape Strategy: Have a plan in case you need to leave. For example, let the host or a trusted friend know beforehand that you may need to step away if it gets too overwhelming. Knowing you have an exit strategy can reduce anxiety.

• Choose Settings Carefully: Opt for social environments that are less likely to overwhelm you, such as smaller gatherings or quieter places.

Create a Sensory-Friendly Environment

• Wear Comfortable Clothing: Wear clothing that feels comfortable and does not add to your sensory discomfort. Tight or rough fabrics, itchy tags, or certain colours can contribute to sensory overload.

• Earplugs or Headphones: Consider carrying noise-cancelling headphones or earplugs. These can help reduce auditory stimulation in loud environments, allowing you to focus more comfortably.

• Sunglasses or Tinted Glasses: If bright lighting or fluorescent lights overwhelm you, wearing sunglasses or tinted glasses can help reduce light sensitivity.

• Fidget Tools: Small, discreet fidget tools or items (like a stress ball or textured fabric) can help you self-regulate when you feel sensory overload coming on.

Practice Grounding Techniques

• Use Grounding Exercises: When you start to feel overwhelmed, grounding techniques can help you stay in the present moment and manage anxiety. Some simple techniques include:

  • 5-4-3-2-1 Exercise: Focus on your senses—identify 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.

  • Deep Breathing: Take slow, deep breaths to calm your nervous system. Try inhaling for 4 counts, holding for 4 counts, and exhaling for 4 counts.

  • Progressive Muscle Relaxation: Tense and release different muscle groups, starting from your toes and working your way up to your head, to relieve physical tension.

Set Personal Boundaries

• Limit Duration: Decide in advance how long you’ll stay in a social setting, especially if you anticipate sensory overload. It might help to set a timer or remind yourself that you can leave after a certain amount of time.

• Take Breaks: Step away when needed. Find a quiet spot, a bathroom, or a place with less sensory input to regroup. You can take short breaks during the event to reset and avoid reaching the point of overload.

• Communicate Your Needs: Let others know, in advance if possible, that you might need some space or time alone. This can reduce any pressure to stay engaged or act “normal” in social settings.

Practice Self-Regulation Strategies

• Visualise Calming Scenes: If you feel sensory overload building, try closing your eyes and visualising a calm and peaceful place, like a quiet beach or forest. This can help reset your mind and create distance from the overwhelming environment.

• Mindfulness and Meditation: Regular mindfulness or meditation practice can help improve your ability to self-regulate in stressful situations. Apps like Headspace or Calm offer guided meditation sessions that focus on breathing and relaxation.

• Redirect Your Focus: If the environment becomes too overwhelming, try focusing on something small and specific that’s less stimulating, like a specific texture or pattern on an object or focusing on your own breathing.

Avoiding Social Situations When Necessary

• Know When to Skip an Event: It’s important to acknowledge that sometimes avoiding social situations is the best option for your well-being. It’s okay to decline invitations if you anticipate a high likelihood of sensory overload.

• Gradual Exposure: If you want to become more comfortable in social situations, consider gradually exposing yourself to smaller, less overwhelming events. Start with low-stimulation settings and slowly work your way up to more crowded or loud situations over time.

• Reframe Avoidance: Instead of viewing avoidance as a failure, reframe it as self-care. Sometimes, avoiding situations that are too overwhelming is a necessary step in protecting your mental and sensory health.

Seek Support

• Bring a Trusted Friend: If possible, attend social events with someone who understands your needs and can support you when you start feeling overwhelmed. A trusted friend can help you navigate the social setting, provide reassurance, and even help you leave when needed.

• Therapy or Counselling: If sensory overload is severely impacting your life, consider talking to a therapist. Cognitive Behavioural Therapy (CBT) and other therapeutic techniques can help you develop coping strategies for managing sensory overload in social situations.

• Join Support Groups: Look for local or online support groups for individuals with autism or sensory sensitivities. These communities can offer valuable tips and emotional support for navigating sensory overload in social settings.

Practice Self-Compassion

• Be Kind to Yourself: Sensory overload is not something you can control, and it’s okay to feel overwhelmed. Avoid being critical of yourself for needing breaks or choosing to avoid certain situations. Self-compassion is key to managing sensory overload.

• Celebrate Small Wins: Acknowledge when you successfully manage sensory overload, whether it’s staying longer in a social situation than you expected or using coping strategies effectively. Every small success is progress.

• Rest and Recharge: After a social event, give yourself permission to rest and recover. Sensory overload can take a toll on your energy, so prioritise self-care after these experiences.

Gradual Desensitisation

• Slowly Increase Exposure: If you want to become more comfortable in social settings, consider gradually desensitising yourself. Start with short, low-stimulation events and slowly work your way up as you build tolerance to sensory input.

• Track Your Progress: Keep track of your experiences in social settings and note what worked and what didn’t. This can help you understand your sensory limits and gradually expand them over time.

Final Thoughts

By following these steps, you can better manage sensory overload in social situations and reduce the tendency to avoid them altogether. With time, practice, and support, you can develop a toolbox of strategies that help you cope with overstimulation and engage in social experiences more comfortably.