Six Ways to Prevent Sensory Overload
Often, individuals with autism have a heightened sensitivity to certain smells, sounds, sights, tastes and even touch. At times, they can feel so overwhelmed by their sensory experiences that it makes them emotionally and physically uncomfortable.
If you struggle with sensory overload, here are six ways to help manage it and prevent it from happening:
- Identify the triggers
The first step is to figure out what causes the hypersensitivity.
Some common things include:
- Loud sounds like leaf blowers, car alarms and construction equipment
- Blinking and bright fluorescent lights
- Strong odors from food, perfumes/cologne and cleaning solutions
- Uncomfortable clothing textures
- Crowded areas such as concerts, movies and shopping centers
- Recognize the signs of sensory overload
Next, identify what happens when you start to experience these triggers. Does it cause feelings of anger, panic, dizziness, headaches or something else?
- Practice coping techniques
Some simple ways you can calm down include deep breathing, self-stimming and mindfulness exercises. Another suggestion is to get plenty of rest and drink lots of water before a big event or activity.
- Take a break
When the environment or situation starts to become too much, look for a quiet place to relax for a few minutes. If you work in an office, you may want to schedule short breaks throughout your day to prevent yourself from becoming overstimulated.
- Use sensory tools
If you know you’re going somewhere noisy, bring noise-canceling headphones. Or if you’re going someplace with bright lights, consider wearing sunglasses. It could also be helpful to carry fidget spinners, stress balls and other small objects to help relieve your anxiety.2
- Ask for accommodations
Last, talk to the people around you about your preferences. Whether you’re in school or at work, you have the right to ask for accommodations and make sure your needs are met.
