Understanding Sensory Triggers

Identify Your Sensory Triggers

• Keep a Sensory Journal: Start by tracking your reactions to different sensory stimuli (lights, sounds, textures, smells). Record when and where you experienced the overstimulation, what triggered it, and how you felt. This will help you identify specific triggers and patterns.

• Recognise Intensity Levels: Determine whether you become more overstimulated to certain types of stimuli (e.g., loud sounds or bright lights) or to certain environments (e.g., crowded places, shops with strong smells).

• Note Early Warning Signs: Pay attention to your body’s early reactions, such as discomfort, anxiety, or physical tension, before the overload occurs. This early awareness can help you take action before things escalate.

Reduce Exposure to Sensory Triggers

• Create a Sensory-Friendly Environment: Modify your environment to reduce overstimulation. This might include dimming lights, using soft lighting, or eliminating strong scents from candles, perfumes, or cleaning products.

• Control Sound Levels: Use noise-cancelling headphones or earplugs in loud environments or when exposed to harsh sounds. Alternatively, listen to calming music or white noise to mask overwhelming background sounds.

• Texture Awareness: Be mindful of the textures around you. Opt for soft, smooth fabrics that you find comfortable and avoid itchy, rough, or tight clothing. If certain materials or textures make you uncomfortable (e.g., certain types of sheets, furniture), replace them with options that feel better to you.

• Manage Smells: If strong smells overwhelm you, avoid areas with potent fragrances (like perfume counters or cooking smells). You might also want to carry a small bottle of essential oils that you find soothing (like lavender) to counteract unpleasant smells.

Develop Coping Strategies

• Use Sensory Tools: Carry sensory tools that help you manage overstimulation. For example, use fidget items to redirect your focus, or wear sunglasses to reduce light sensitivity. Carrying items like soft fabrics or textured objects that provide comfort can help you self-regulate when you feel overstimulated.

• Breathing Techniques: Deep breathing exercises can help you calm your nervous system when you're feeling overwhelmed. Practice techniques like deep abdominal breathing, or try the “4-7-8” method: inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds. This can help reduce the intensity of the overstimulation.

• Grounding Techniques: When you feel overwhelmed by sensory input, grounding techniques can bring you back to the present moment. Examples include:

  • 5-4-3-2-1 Exercise: Focus on your senses by identifying 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.

  • Touch: Hold onto an object with a calming texture, like a smooth stone, stress ball, or soft fabric. Focus on the feeling to redirect your attention.

Implement Desensitisation Strategies

• Gradual Exposure: If you’re able, you can try gradual exposure to sensory triggers in a controlled environment. This involves slowly introducing the trigger (such as bright lights or loud sounds) in small doses while practicing coping strategies. Over time, this can help you build tolerance to sensory stimuli.

• Start Small: If bright lights are overwhelming, start by exposing yourself to dimmer lights and gradually increase brightness as you become more comfortable. If certain textures bother you, try touching fabrics in controlled, non-threatening settings before applying them to your daily routine.

Use Sensory Breaks

• Take Regular Breaks: In environments that are highly stimulating (like shopping malls or parties), plan sensory breaks. Step away from the situation and go to a quiet, calm space. Use the break to practice grounding techniques, deep breathing, or relaxation exercises.

• Create a Safe Space: Designate a quiet place where you can go to escape overwhelming sensory input. This could be a room in your house with soft lighting, calming music, or other sensory-friendly elements that you find soothing.

• Movement: Sometimes, physical movement can help manage sensory overload. Gentle stretching, walking, or deep-pressure activities (such as using a weighted blanket) can help release tension and soothe your nervous system.

Mindfulness and Meditation

• Practice Mindfulness: Mindfulness involves focusing on the present moment without judgment. By practicing mindfulness regularly, you can become more aware of your sensory experiences and learn to manage your responses. Apps like Headspace or Calm can provide guided sessions that help you relax and regulate your sensory sensitivity.

• Progressive Muscle Relaxation: This technique involves tensing and relaxing different muscle groups, which can help reduce physical tension caused by sensory overload. Start with your toes and work up to your head, focusing on releasing any tightness in each area.

Avoid Overstimulation When Possible

• Choose Quiet Times: When going to public places or social gatherings, try to schedule your visits during quieter times of the day. For example, going to a shop early in the morning or avoiding rush-hour traffic can reduce the likelihood of overwhelming sensory input.

• Avoid Crowded Spaces: If possible, avoid situations where there will be many people or excessive noise. For example, opt for smaller social gatherings or outdoor activities where there are fewer stimuli.

• Mind Your Schedule: Overstimulation can sometimes happen when you’re stretched too thin. Make sure to balance your social, work, and personal time to prevent burnout and give yourself enough time for rest and self-care.

Use Calming Visuals and Sounds

• Calming Visuals: Surround yourself with calming visuals, such as soft colours or nature imagery, to help reduce stress. Keep soothing visual elements like paintings, plants, or even a photo of a favorite peaceful place.

• Soothing Sounds: Create a playlist of sounds that help calm you, such as nature sounds (rainfall, ocean waves), instrumental music, or white noise. Listening to these can help drown out overwhelming stimuli in the environment.

• Light Filters: If bright or fluorescent lights bother you, consider wearing hats with brims or sunglasses to block out harsh light or using light filters in your home or workspace to soften the glow.

Communicate Your Needs

• Talk to Others: It can be helpful to explain your sensory sensitivities to close friends, family, or coworkers. Let them know what kind of sensory input you find difficult to tolerate and how they can support you. This might include turning down the volume, dimming the lights, or avoiding strong-smelling products around you.

• Advocate for Yourself: In social situations or workplaces, advocate for adjustments to the environment if possible. If the setting is overwhelming, don’t hesitate to request changes, like taking a break or finding a quieter area.

Seek Professional Support

• Therapist or Occupational Therapist (OT): If your sensory sensitivities are severe and impact your daily life, working with an OT or therapist who specialises in sensory processing issues can be beneficial. They can help you develop personalised strategies and provide structured support for managing sensory overload.

• Cognitive Behavioural Therapy (CBT): CBT can help you manage anxiety and reactions related to sensory overload. A therapist can work with you to address your emotional responses to sensory stimuli and help you build coping strategies.

Practice Self-Compassion

• Acknowledge Your Struggles: Understand that sensory sensitivities are a natural part of experiencing the world around you, and it's okay to have moments of overwhelm. Be kind to yourself when you experience overstimulation.

• Give Yourself Time: Progress in managing sensory sensitivities takes time, and it’s important to practice patience with yourself. Celebrate small successes and take note of strategies that work well for you.

Final Thoughts

By incorporating these strategies into your routine and being proactive about managing sensory stimuli, you can reduce the frequency and intensity of overstimulation to lights, sounds, textures, and smells. Over time, you’ll develop a set of tools that can help you stay calm and navigate sensory challenges with more ease.