Managing Sensory Sensitivities in Social Settings

Understand Your Sensory Sensitivities

Start by identifying which sensory inputs cause discomfort or overwhelm in social settings.

Practical Steps to Try:

• Reflect on Past Experiences: Think about social situations that have felt difficult and identify specific triggers.

  • Example: Loud music, bright lights, strong smells, or crowded spaces.

• Track Your Sensory Reactions:

  • Keep a sensory journal to record how different environments affect you.

  • Example: "The restaurant’s noise level made me anxious, but sitting near a window helped."

Tools to Help:

• Sensory Checklists: Use tools like the National Autistic Society’s sensory checklist.

• Apps for Tracking Triggers: Apps like Moodpath or Bearable can help you monitor experiences and patterns.

Prepare Before Entering a Social Setting

Planning ahead can reduce anxiety and make environments more manageable.

Practical Steps to Try:

• Research the Location:

  • Check reviews or photos online to understand the environment.

  • Example: Look at Google Maps or restaurant websites to assess lighting and noise levels.

• Choose the Right Time:

  • Visit during quieter periods, such as midweek or off-peak hours.

  • Example: Go grocery shopping early in the morning to avoid crowds.

• Communicate Your Needs:

  • Inform friends, family, or colleagues about your sensory needs.

  • Example: “I might need to step outside if it gets too noisy.”

• Bring Your Sensory Toolkit:

  • Pack portable tools like noise-cancelling headphones, sunglasses, or fidget toys.

Tools to Help:

• Apps like SoundPrint: Find quieter venues near you.

• Relaxed Settings Directories: Use Autism Friendly to find autism-friendly activities in the UK.

Use Strategies to Manage Sensory Input During Events

Once you’re in a social setting, practical strategies can help you feel more comfortable.

Managing Noise Sensitivity:

• Use noise-cancelling headphones or discreet earplugs to reduce loud sounds.

  • Example: Use earplugs at a busy café but still hear conversations.

• Sit away from speakers or noisy areas.

Managing Light Sensitivity:

• Wear tinted glasses or sunglasses to reduce glare.

• Choose seating with softer lighting, such as near windows with natural light.

Managing Smell Sensitivity:

• Bring a soothing scent (e.g., lavender oil) to mask overpowering smells.

• Politely excuse yourself from areas with strong odours, like kitchens or smoking zones.

Managing Crowds and Personal Space:

• Choose a quieter corner or stand near exits for quick breaks.

• Use body language to set boundaries, like crossing your arms or stepping back.

Managing Tactile Sensitivity:

• Wear comfortable, familiar clothing to reduce discomfort.

• Avoid standing in crowded areas where you might be bumped or touched.

Create a Plan for Sensory Breaks

Taking breaks can help you recharge and re-enter the social setting with less stress.

Practical Steps to Try:

• Identify Break Areas:

  • Locate quiet spaces ahead of time, such as a bathroom, outside area, or quiet room.

• Set a Timer:

  • Use your phone to remind yourself to take breaks.

  • Example: Every 30 minutes, step outside for a few minutes of fresh air.

• Engage in Calming Activities:

  • Use breathing exercises, listen to calming music, or use grounding techniques.

Tools to Help:

• Calming Apps: Try Headspace or Calm for guided breathing exercises.

• White Noise Apps: Apps like Rain Rain or Noisli can create a calming soundscape.

Have an Exit Plan

Knowing how to leave a situation when needed can reduce anxiety.

Practical Steps to Try:

• Practice Phrasing:

  • Plan polite ways to excuse yourself.

  • Example: “I just need a quick breather; I’ll be back in a few minutes.”

• Set Boundaries:

  • Let people know in advance that you may need to leave early.

  • Example: “I’d love to join, but I might only stay for an hour.”

• Use a Signal:

  • Agree on a discreet signal with someone you trust to indicate when you need support or to leave.

Build Recovery Time Into Your Schedule

Social situations can be draining. Plan time to rest and recharge afterward.

Practical Steps to Try:

• Schedule Downtime:

  • Block off time after the event for quiet, restorative activities.

  • Example: Spend 30 minutes reading or lying down in a dark room.

• Use Grounding Techniques:

  • Practice deep breathing, progressive muscle relaxation, or mindfulness exercises.

Seek Support if Needed

If managing sensory sensitivities in social settings feels overwhelming, reach out for help.

People to Contact:

• Family or Friends: Ask for help preparing for events or practicing strategies.

• Support Workers or Autism Specialists: They can help create tailored plans for specific situations.

• Occupational Therapists (OTs): Ask your GP for a referral to an OT who can assist with sensory integration.

UK-Based Resources:

• National Autistic Society (NAS): Offers advice and sensory resources. Visit www.autism.org.uk.

• Mind: Provides mental health support and coping strategies. Visit www.mind.org.uk.

• Relaxed Performances and Events: Many theatres, cinemas, and attractions in the UK offer sensory-friendly experiences.

Practice Self-Compassion

Managing sensory sensitivities is a learning process.

• Acknowledge Progress: Celebrate small wins, like staying comfortable for 10 minutes longer than last time.

• Be Kind to Yourself: If things don’t go as planned, remind yourself that it’s okay to try again.

• Set Realistic Goals: Focus on what feels achievable, like attending part of an event rather than the whole thing.

Tools and Apps to Support You

• MagnusCards: Offers visual guides for social situations.

• SoundPrint: Helps find quieter venues.

• Calm or Insight Timer: For relaxation techniques.

Final Thoughts

Each social situation is different. Use your experiences to refine your strategies and adapt to various environments. By planning ahead, using sensory tools, and seeking support when needed, you can manage sensory sensitivities and feel more at ease in social settings.