Living alongside sensory issues

What are sensory issues

Sensory issues are when the nervous system is dysregulated by sensory input. Some may feel a mild discomfort whilst others struggle to regulate their emotions and have a meltdown or shutdown. The main signs of sensory overload are:

• Emotional dysregulation is a feeling of being out of control on your emotions, and this can cause a feeling of panic and the need to escape a situation or place and for some people this can lead to panic attacks.

• Physical impacts, such as feeling sick, lightheaded, or having headaches when in sensory stimulating environments.

• Concentration difficulties when there’s multiple sensory stimulations in one place.

• Feeling unsettled by unpredictable sensory environments, such as big crowds, public transport, or socialising with new people.

• An increased sensitivity to sensory stimulus.

• An overwhelming need to cover eyes or ears from sensory input.

Navigating sensory challenges can feel overwhelming and unsettling to live with day to day. Becoming familiar with your sensory triggers and needs is key to living alongside sensory issues.

Often people focus on suppressing or fighting the feeling of dysregulation, however, when you start to accept the feeling and learn to meet your own sensory needs, your relationship with your own needs becomes more secure and your sensory overloads become less frequent.

Different types of sensory stimulus

Lights

Flickering or flashing lights, sudden changes in lighting, fluorescent lights, bright lights

Visual

A lot of people in one space, certain patterns or colour combinations, messy or cluttered environments, face-moving visuals

Sound

Crowded spaces, specific music or instruments can feel unsettling, high pitch sounds, constant repetitive noise: chewing, pen clicking, background noise or people talking, sudden burst of noise such as fire alarms.

Tactile

Light or gentle touch by surroundings or people, sensitivity to temperature of objects – too hot or too cold, exposure to moisture or sticky objects, or scratchy materials.

Smell

Intense or overpowering smells, such as: cooking, floral smells, cleaning products.

Temperature

Humid weather or dry air, sudden changes in temperature, breezes, extreme heat or cold environment.

Taste

Sensitivity to textures of food, temperatures, strong tastes: sour, bitter, sweet or spicy foods.

Tips for managing sensory issues:

• Exploring your sensory needs using the sensory struggles above and learning what your triggers are.

• Plan for sensory stimulating environments, such as bringing noise cancelling headphones on public transport or travelling at quiet times of the day.

• Figure out your safe ingredients when cooking and using these where possible.

• Wearing clothes that are sensory soothing for you, wearing layers to allow you to adjust to different temperature environments, using cool gels or cool sprays to regulate your body temperature or wearing a heat pad.

• Essential oils, candles, flowers, herbal teas to bring you sensory calm when feeling overwhelmed.

• Engaging with tactile hobbies, such as gardening, pottery or knitting.

• Creating a sensory toolkit to bring with you when you leave your home to include fidget toys, essential oils, noise cancelling headphones, a craft hobby, layers of clothes, ice or heat packs. Bringing this toolkit with you helps you feel more confident to meet your sensory needs when outside your home.

• Scheduling sensory resets throughout the day help prevent sensory overload and use your sensory toolkit to support yourself.