How to Decrease Sensory Overload
This post on Sensory Processing is written by Ilana Weinstein
Before discussing how to make a sensory-friendly environment, let’s discuss why we may want a sensory-friendly environment!
When we think about sensory overload, sometimes we may think about diagnoses like Autism Spectrum Disorder, Attention-deficit/hyperactivity disorder, or Selective Mutism. However, sensory overload can happen to everyone. Although it looks different in different people, the main basis of sensory overload is when any of the five senses are overwhelmed! For some, this means that noises are too loud. For others, it means that they don’t like certain fabrics on their skin.
Below are five examples of things we can do to lower sensory overload.
USE NOISE-CANCELLING HEADPHONES
When noises are too loud, it is easy for us to get overwhelmed, anxious, or stressed out. For individuals who are sensitive to sounds, noise-canceling headphones could allow the person to focus, feel calmer, and more comfortable in their environment. Wear noise-cancelling headphones in places where noise is overwhelming and loud. For example, a grocery store, a bus, a train, or on an air plane.
ENSURE SOFT LIGHTING
Another way to create a natural, sensory-friendly environment is to use soft lighting. Harsh lighting, like the use of fluorescent bulbs, can be overwhelming to sensory-sensitive individuals. Therefore, the use of soft lighting may decrease stimulation which can promote productivity and tranquility.
FIND SOME FIDGET TOYS
There are many fidget toys that could be of help for individuals with sensory overload. For instance, the use of stress balls or monkey noodles can help manage sensory input. They also allow individuals to self-regulate and concentrate on a task easier. The positive about fidget toys is they could be brought on the go. And, as there are so many types, there’s a type for everyone; for example, there are different sizes, different volumes, and different colors.
FIND A QUIET SPACE
Having access to a quiet space is necessary for anyone who feels anxious or overly affected by sensory overload. These quiet spaces are personalizable so anyone can make it so that they fit their own needs. For example, one can incorporate soft lighting or no lighting. Another example of having a quiet space could be playing white noise or music that is calming to the person. Moreover, calming colors like soft blues or neutral tones can create a more relaxing environment compared to harsher colors like reds or greens which could increase overstimulation. Lastly, some find that cooler environments are more comforting than hot environments.
VISIT PLACES DURING OFF HOURS
We all have to go to crowded places sometimes, like doctors’ offices or grocery stores. And, there are places that we don’t have to go to but we want to, such as zoos, aquariums, and malls. The best way to avoid sensory overload is to go at off times. Some places have sensory-friendly shopping hours, these hours can be known by calling ahead or looking online. Usually, it’s in the morning before crowds come in. When going to stores on off-times, individuals can expect to have dimmer lighting, a lack of music, no announcements (or limited announcements), and overall, just fewer people! Even if some places don’t have, “sensory-friendly specific hours”, one can call ahead and see when their store is less busy.
In Summary ...
There are many strategies one can use to limit sensory overload and sensory stimulation. Implement these examples at home or on the go. By implementing these strategies, individuals can effectively reduce sensory overload, enhance their comfort, and improve their overall quality of life.
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