If you’re neurodivergent or know someone who is, then you probably understand how sensory issues can add a unique layer of “fun” to everyday life. And by fun, I mean unexpected hurdles that make simple things like walking through a grocery store feel like running a gauntlet. Sensory sensitivities, whether it’s noise, light, textures, or smells, aren’t just quirky little traits; they’re real challenges that can turn an ordinary day into an exhausting one.
But here’s the good news: there are ways to manage these sensory experiences so they don’t completely take over. Let’s dive into some common sensory issues and practical tips to make life a little easier, whether for yourself or a neurodivergent friend or family member.
Common Sensory Hurdles (and What You Can Actually Do About Them)
The Sound Sensitivity Rollercoaster 🎧
What It Feels Like: Imagine someone cranking up the volume on every single sound around you, each click of a keyboard, rustling of paper, or distant conversation suddenly sounds like it’s happening right in your ear. For some neurodivergent folks, sound sensitivity can feel just like this, turning even quiet environments into overwhelming soundscapes.
Ways to Cope:
- Noise-Cancelling Headphones: These are a game-changer. Whether you’re out and about or just trying to concentrate, noise-cancelling headphones can help filter out background noise and give you some auditory peace.
- White Noise Machines: Think of this as a sound buffer. White noise can mask sudden, jarring sounds and create a consistent audio backdrop, helping to reduce sensory overload.
- Earplugs: For places where headphones aren’t practical, earplugs are a discreet solution, softening the impact of loud environments without cutting you off entirely.
Bright Lights, Big Problems 🕶️
What It Feels Like: Ever feel like someone is shining a spotlight directly into your eyes? For those with visual sensitivity, bright lights, screens, or even a cluttered room can feel like a sensory assault. It’s as if every detail is demanding your attention all at once.
Ways to Cope:
- Tinted Glasses or Sunglasses: Whether it’s indoors or out, reducing the brightness can bring a surprising amount of relief. They help soften harsh lighting and reduce glare.
- Soft Lighting: Swapping out harsh overhead lights for softer lamps with warm bulbs can make your space feel a lot calmer.
- Decluttering Your Space: Clutter is visually overwhelming, so keeping things organised can be a huge help. Less “stuff” around means fewer distractions.
The “Touchy” Side of Things ✋
What It Feels Like: Imagine feeling as if you’re wearing sandpaper instead of clothing. For those with tactile sensitivity, certain fabrics or tags can feel irritating or even painful, turning getting dressed into an uncomfortable experience.
Ways to Cope:
- Comfort-First Clothing: Stick to soft, breathable fabrics like cotton and avoid tags whenever possible. Finding what feels right can make a huge difference in comfort.
- Fidget Tools: Having a small, comforting object to touch can be soothing amidst uncomfortable textures. Whether it’s a stress ball or a soft fabric, fidget tools can offer a welcome sensory relief.
- Controlled Touch Exploration: If you’re working on getting used to different textures, try doing it in a calm, familiar space where you can take your time and control the experience.
The Nose Knows: Olfactory Sensitivity 👃
What it Feels Like: Ever walk into a room and feel like the smell hits you like a tidal wave? For those sensitive to scents, even pleasant fragrances can be overwhelming, turning strong-smelling environments into a sensory minefield.
Ways to Cope:
- Fragrance-Free Products: Choose unscented personal care and cleaning products to avoid added scents that may be too intense.
- Air Purifiers: These devices can help reduce lingering odors, making the air feel fresher and easier to breathe.
- Mindful Meal Planning: Be selective with foods that have strong smells. Cooking in well-ventilated spaces can help reduce exposure to intense aromas.
Taste and Texture: Gustatory Sensitivity 🍲
What it Feels Like: For some, certain textures or flavors in food can feel like an assault on the senses, making mealtime a source of anxiety rather than enjoyment. Whether it’s mushy, crunchy, or just too strong, certain foods can be a real challenge.
Ways to Cope:
- Gentle Food Exploration: Try introducing new foods in small amounts, without any pressure to eat them right away. Slow exposure can make these experiences less intimidating.
- Adjusting Textures: Experiment with different cooking methods, like blending or roasting, to modify textures in ways that feel more comfortable.
- Stick to Comfort Foods: There’s no shame in sticking to foods you know and love. Familiar textures and flavors can help keep mealtime enjoyable.
Body Awareness Blues: Proprioceptive Challenges 🏋️♂️
What it Feels Like: Ever feel like you’re not quite sure where your body is in space? Proprioceptive challenges can make movements feel awkward and can even lead to bumps and scrapes from not fully “sensing” where your limbs are.
Ways to Cope:
- Weighted Blankets or Vests: The gentle pressure from weighted items can provide proprioceptive input, helping to ground and calm the nervous system.
- Mindful Movement Activities: Try yoga, swimming, or dancing to help improve body awareness. Moving with intention can strengthen your connection to your own body.
- Occupational Therapy: A professional can provide exercises tailored to improving proprioception and making daily movements feel smoother and more natural.
Dizzy Days: Vestibular Sensitivity 🎢
What it Feels Like: Some movements can make you feel like the world is spinning, even when you’re standing still. Vestibular sensitivity affects balance and spatial orientation, which can make activities like climbing stairs or using a swing feel downright disorienting.
Ways to Cope:
- Gradual Exposure to Movement: Start with gentle activities, like rocking or slow swings, in controlled settings to build tolerance over time.
- Stability Tools: Balance boards, stability balls, and similar tools can be useful for practicing spatial awareness without too much intensity.
- Slow, Mindful Practices: Tai chi and gentle stretching are fantastic for building balance and body control in a way that’s both calming and controlled.
Mindful Movement Activities to Enhance Balance and Calm 🧘♀️
Mindful movement practices like yoga, tai chi, and stretching aren’t just calming—they also help neurodivergent individuals become more in tune with their bodies. These gentle exercises focus on balance, breathing, and slow, controlled movements, which can be particularly beneficial for those with sensory sensitivities.
A close friend of mine, who has ADHD and struggles with proprioceptive challenges, finds her weekly yoga sessions to be incredibly grounding. She says it helps her feel more present in her body and adds a sense of calm that lasts well beyond the session. Tai chi, with its flowing, rhythmic movements, can also be great for those who find fast-paced exercises too overwhelming.
Getting Started
- Start Slow: Just a few minutes a day can be transformative. Gradually add more time as you feel more comfortable.
- Choose a Quiet Space: Minimizing background noise can help you stay focused on the movements and reduce sensory distractions.
- Try Guided Sessions: Online classes or apps can guide you through the basics, offering structure and support, especially if you’re just starting out.
Embracing Sensory Self-Care: Creating a Safe Space 🏡
Managing sensory sensitivities is all about creating an environment that feels safe, calming, and, most importantly, manageable. Think of your home as your sensory sanctuary, a place where you can retreat, recharge, and be in control of your environment. Sensory self-care is about acknowledging and respecting your unique needs, creating an environment that supports your comfort and well-being.
Tips for Building Your Sanctuary
- Experiment with Solutions: From noise-canceling headphones to weighted blankets, explore different options to find what brings you comfort.
- Allow for Flexibility: Remember, your needs might change day to day. Sensory care isn’t one-size-fits-all, and it’s perfectly okay to adapt as needed.
- Celebrate Small Wins: Each small step towards comfort is a victory. Recognize what works for you, and don’t hesitate to prioritize your sensory well-being.
Sensory sensitivities aren’t something you have to “fix.” They’re a part of who you are, and finding ways to work with them is a form of self-acceptance. Embrace your sensory needs, create environments that honour them, and enjoy the little victories that come with building a life that truly supports you. 🫶
