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Have you ever felt like your nervous system is firing on all cylinders, amplifying every sensation around you? In those moments, even the slightest touch or sound that would typically be bearable catalyzes you over the edge. To those on the outside, it may seem like a simple emotional outburst, but there's more than meets the eye. It's a glimpse into the hidden world of sensory overwhelm. When sensory overload and emotions collide, it can be utterly disorienting.

As someone who has personally navigated the disorientation of sensory overload, I know the profound impact it can have on our emotions. It can feel like being caught in a whirlwind of confusion, chaos, and agitation. The overwhelming nature of sensory overload often leads to feelings of isolation and a sense of not truly understanding oneself. Before I gained a deeper understanding of these experiences through a sensory lens, I struggled to make sense of those moments. All I knew was that I would have periods of feeling disconnected from myself, and my emotional responses seemed amplified beyond my control. This often led to self-criticism and the creation of new rules to follow in an attempt to regain a sense of stability.

Since gaining a sensory lens, I've discovered valuable strategies to navigate the challenges of sensory overwhelm while maintaining a sense of groundedness. Through this journey, I've realized the fundamental connection between sensory regulation and emotional regulation. Without achieving sensory regulation, it becomes challenging to achieve emotional regulation. This newfound understanding has empowered me to embrace the following practices:

1. Cultivating self-compassion during sensory hot moments, recognizing that my reactions result from sensory dysregulation rather than personal shortcomings.

2. Prioritizing and honoring my sensory needs, acknowledging their significance, and incorporating them into my daily routines and environments. By giving them the attention they deserve, I am better equipped to navigate the world with greater ease and well-being.

While sensory sensitivities can be challenging to live with, there are strategies and practices we can use to manage these experiences. In this blog post, we'll:

✦ Explore the intricate relationship between sensory overload and emotions

✦ Uncover practical strategies to help you conquer the sensory storm

So let’s dive in with some basic definitions.

What is Sensory Overload?

Within the depths of our intricate neural pathways lies the phenomenon known as sensory overload—an experience that exists within the interplay between our brains and the sensory world. Sensory overload happens when our brains are overwhelmed by too much sensory input, such as sights, sounds, smells, tastes, and touch. It’s a world where every sight, sound, smell, touch, and taste takes on an intensity that can be overwhelming.

When sensory overload occurs, our nervous system becomes bombarded by a surplus of sensory information, disrupting its delicate balance. It's as if the volume dial on our senses is cranked up to the maximum, flooding our brains with overwhelming stimuli. When we are in a state of sensory overload, regulating our behaviors and emotions becomes much more difficult. Our stress response takes over until we can get back to sensory safety.

Sensory Overload Triggers

Sensory overload triggers can vary from person to person, as each individual has unique sensory sensitivities. Common triggers include:

• loud noises

• bright lights

• strong smells

• crowded spaces

• high-frequency sounds or too many sounds

• certain textures

• extreme temperature (heat and cold)

• too much information at once

• intense emotions in the atmosphere

• too much task switching in a short period of time

For some, a single trigger can be enough to push them into a state of overload, while others may require a combination of sensory stimuli to reach that point.

Symptoms of Sensory Overload

The symptoms of sensory overload can manifest differently in each individual. Some common experiences include:

• heightened anxiety

• irritability

• restlessness

• difficulty concentrating

• physical discomfort

• difficulty regulating emotions

• paralysis or difficulty making decisions

• meltdowns, or shutdowns

• Note in the case of shutdowns a person may become incredibly tired, foggy, and disconnected from their experience

These symptoms are the body's way of reacting to an overwhelming sensory experience, and they can significantly impact an individual's emotional well-being.

Sensory Overload and Neurodivergence

Sensory overload is a reality many Autistic and ADHD people intimately understand. Many ADHers and Autistic people have a different way of processing sensory input from neurotypicals. Many of us have a heightened experience of certain types of sensory input, like:

• loud noises

• bright lights

• certain textures

• strong smells

This can lead to an increased likelihood of sensory overload. Sensory overload can result in a sensory meltdown or shutdown if not addressed. For neurodivergent people, sensory overload can be a frequent and ongoing problem.

Sensory Overload and Emotions

The relationship between sensory overload and emotions is deeply intertwined. When sensory input overwhelms the brain, it can lead to emotional responses ranging from frustration and anger to anxiety and sadness to emotional numbness. Sensory overload can intensify these emotions, making it challenging for neurodivergent people to regulate our emotions. It's essential to understand that emotional responses during sensory overload are not a sign of weakness but rather a natural reaction to an overwhelming situation and an agitated nervous system!

Sensory Overload’s Impact on Emotions

When we are sensory overloaded, our nervous system is like a flaming engine running on all cylinders. We are:

✦ More irritable

✦ Have a lower patience threshold

✦ More likely to experience reactionary emotions quickly

✦ Have more difficulty tuning down our emotions to a tolerable level

Sensory overload can cause several negative emotions, such as anxiety, anger, and frustration. This is because when we are overwhelmed by sensory input, our nervous system goes into a state of hyper or hypo arousal, which activates the fight-flight-or-freeze response. This can lead to feelings of panic, agitation, and a sense of being out of control. Additionally, when the brain receives too much information from the senses, focusing, concentrating, and making decisions can be challenging. This can exacerbate feelings of confusion, anxiety, and frustration.

Alternatively, if we respond to sensory overload by dipping into a hypoarousal state, we may experience a wave of exhaustion and feel as if life feels less real or foggy. This can result in a state of faux regulation where we look emotionally calm, but the body is actually frozen in a stressed state.

Sensory overload can have a significant impact on emotional well-being. The relentless onslaught of sensory stimuli can disrupt our internal harmony and leave us struggling to process and manage our emotions effectively. Over time, this can manifest as:

• heightened stress

• increased anxiety

• a diminished capacity to navigate the demands of everyday life

Understanding the intricate connection between sensory overload and our emotional landscape is paramount in nurturing our emotional resilience and fostering overall well-being. For neurodivergent people, integrating sensory regulation into our emotion regulation strategies becomes crucial for finding balance and thriving in a beautifully diverse world.

Navigating Sensory Overload

Nurturing our sensory system plays a key role in taming emotional dysregulation. By mindfully managing our sensory environment, identifying triggers, and implementing soothing strategies, we can create a haven of calm amidst the storm. Equally important is cultivating awareness of the subtle signals that warn us of impending sensory overload, enabling us to take proactive measures to prevent our nervous system from reaching its tipping point.

Though the path of navigating sensory overload may be winding, there are a multitude of strategies and techniques that can help us navigate the intricate dance between sensory sensitivities and emotional well-being. Embracing the power of a sensory safety plan can serve as a guiding light in this transformative journey.

Creating a Sensory Safety Plan

When sensory overload threatens to overpower our senses and emotions, having a well-crafted sensory safety plan can provide a much-needed lifeline. By understanding our specific sensory needs, identifying triggers, and implementing personalized strategies for managing sensory input, we can create a sanctuary amidst the chaos.

In this section, we delve into the art of crafting a sensory safety plan, offering guidance and insights to foster a harmonious relationship with the sensory world while nurturing a sense of agency along the way.

What is a Sensory Safety Plan?

A sensory safety plan serves as a valuable tool, empowering us to navigate the intricate world of our sensory experiences with greater ease. It allows us to delve deep into our unique sensory preferences, uncover potential triggers, and identify effective sensory soothers that bring us comfort and respite.

This personalized plan equips us with strategies and accommodations to manage our sensory needs effectively, ensuring we can navigate and thrive in even the most challenging sensory-intense environments. By having a sensory safety plan in place, we gain the confidence and reassurance that, in moments of overwhelming sensory dysregulation, we have a roadmap to guide us and readily accessible resources to support us on our journey.

The steps to building a sensory safety plan can be broadly broken up into two umbrella steps: 1) Developing a sensory lens and 2) Implementing this information and taking action!

Developing A Sensory Lens

Building a sensory safety plan first involves developing what I call a "sensory lens."

Having a sensory lens means seeing and understanding the world through the filter of your sensory experiences. It brings awareness to how your senses shape your perception and impact your daily life. It's about recognizing the profound influence of sensory inputs on your emotions, thoughts, and overall well-being.

A Sensory Lens Enables You To:

「✔」Distinguish between sensory overwhelm and anxiety

「✔」Recognize when you're feeling irritable or sensory overloaded

「✔」Identify your specific sensory needs, preferences, triggers, & soothers

「✔」Understand how sensory experiences impact your emotions

「✔」Navigate challenging environments by being aware of sensory factors

「✔」Advocate for yourself & communicate your sensory needs to others

「✔」Implement strategies to regulate your sensory system & find balance find balance

「✔」Incorporate sensory activities & rituals into your daily routine for self-care

「✔」Foster a greater appreciation & understanding of the diverse sensory experiences in yourself & others

「✔」Cultivate a mindful & present awareness of your sensory environment

「✔」Find ways to create sensory-friendly spaces & modify your surroundings to support your sensory needs

This is why the first and crucial step to creating a Sensory Safety Plan is to develop your sensory lens and gain a deep understanding of your sensory profile, including your Sensory Likes, Triggers, and Soothers.

1. Get Clear About Sensory Needs

Crafting your own sensory safety plan begins with an exploration of your sensory preferences and needs. While this initial step may appear deceptively simple, it holds immense significance for many neurodivergent individuals. Disconnection from our bodies or the perpetual act of masking our true selves can obscure our awareness of our authentic sensory preferences and needs.

In such circumstances, investing time and effort into unraveling and embracing our unique sensory landscape becomes even more vital. By dedicating ourselves to this process of self-discovery, we lay the groundwork for a robust and effective sensory safety plan. This exploration of self-awareness marks the gateway to a world where our sensory needs are acknowledged, understood, and accommodated, setting the stage for greater sensory regulation and sensory safety.

2. Identify Sensory Triggers

Understanding our unique sensory triggers is a crucial step in developing a sensory safety plan. These triggers can arise from various sensory channels, such as sights, sounds, smells, tastes, and physical sensations.

By identifying our sensory triggers, we gain a greater sense of control over our sensory experiences. This knowledge allows us to anticipate and prepare for challenging moments in our daily lives. Through proactive planning and consideration of suitable accommodations, we can effectively manage sensory overload and create opportunities for sensory detox after intense sensory encounters.

Recording our sensory triggers in a journal or documenting them in some way enhances our self-awareness and empowers us to take preemptive measures. With this heightened awareness, we can navigate our sensory-rich world with greater ease and find strategies that promote a harmonious sensory experience.

3. Create Trigger Management Strategies

Next, it's time to develop personalized strategies for managing your sensory triggers. Once you have identified your specific triggers, consider two essential aspects:

✦ Discover your sensory soothers: Take note of the activities or experiences that help you soothe your sensory system after it has been triggered. This could be taking a hot bath, going for a walk, engaging in repetitive movements like pacing or stimming, or any other self-soothing techniques that work for you.

✦ Identify helpful accommodations: Explore the accommodations that assist you in managing your triggers more effectively. This may involve using noise-canceling headphones to reduce sensitivity to loud noises, wearing sunglasses or tinted glasses to mitigate the impact of bright lights, carrying sensory fidgets for grounding, or listening to music through earbuds in crowded places. Find the accommodations that align with your sensory needs.

As you engage in this process, embrace experimentation and self-discovery. Everyone's sensory profile is unique, so what works for one person may not work for another. By exploring different strategies and observing their impact on your sensory experience, you can develop a personalized toolkit for managing your triggers more effectively.

4. Find Sensory Safe Spaces

Consider establishing a sensory-friendly space in your environment, whether it's at home or in the workplace, where you can retreat to relax and recharge. This space should be designed to minimize sensory input and promote a sense of calm and tranquility. Think of creating a quiet room with gentle lighting and few distractions, or find a peaceful outdoor spot that brings you comfort. These sensory-safe spaces play a vital role in providing relief for individuals who experience sensory overload.

However, if creating a dedicated sensory-friendly space is not feasible, you can still cultivate a sensory-detox routine. After a day filled with sensory overwhelm, you can engage in activities that help you decompress and restore balance. This might involve taking a long brisk walk, indulging in a hot shower, or wrapping yourself in a weighted blanket to provide deep pressure. By incorporating these sensory spaces and rituals into your daily life, you can create a sense of safety and relaxation, allowing your body and mind to unwind from the day's stressors.

5. Create a Plan for Emergencies

When anticipating events that may trigger sensory overload, it's common to experience anxiety on top of our sensory sensitivities. This can make it even more challenging to navigate these situations. Having an exit strategy and plan in place can help alleviate some of the anxiety and enable us to manage our sensory needs in sensory-rich environments effectively.

Being prepared for situations where our sensory triggers may be difficult to avoid, such as medical procedures or large events, is important. Creating a sensory soothing kit can be beneficial, including items or tools that help regulate our sensory experiences, like noise-canceling headphones, stress balls, or essential oils. Additionally, having a trusted friend or family member who understands our sensory needs can provide valuable support and assistance during these times.

Having an exit strategy is essential in emergencies or overwhelming situations. This could involve using a code word or signal with our trusted person to indicate when we need to leave or take a break. Preparing a script, such as "I need to leave to regulate," can help us effectively communicate our needs when verbal abilities may be compromised during sensory overload. Carrying an "Overload card" or visual cue can also serve as a non-verbal way to convey our state of overload to our trusted person.

By proactively planning and implementing these strategies, we can feel more empowered and supported in managing sensory overload and navigating challenging situations with greater ease.

6. Create a Sensory Kit

A sensory soothing kit is a helpful resource for managing sensory overload inside and outside your home. It provides a collection of items that cater to each of your senses, helping you feel grounded and calm in challenging environments. To create your sensory kit, reflect on your favorite sensory soothers and accommodations, considering how each of the five senses contributes to your well-being. Select an item for each sense that resonates with you and helps regulate your nervous system in public settings.

Consider the following ideas for each sense:

1. Sight: Choose a small, portable item that brings you visual comfort and joy, such as a calming image, a favorite photograph, or a small object with soothing colors.

2. Sound: Include a set of noise-canceling earbuds or headphones to help reduce auditory stimuli. Alternatively, you may prefer to have your favorite playlist with calming or familiar tunes nearby.

3. Touch: Select a sensory fidget or textured object that you can discreetly use to channel energy or provide tactile comfort. This could be a stress ball, a textured keychain, or a soft fabric swatch.

4. Smell: Include a travel-sized container of your preferred essential oil or a scented hand lotion. These aromatic cues can help create a soothing and familiar scent environment wherever you go.

5. Taste: Pack a small supply of your favorite calming snack, such as mints, chewing gum, crunchy snacks, or a piece of dark chocolate. This can provide a comforting sensory experience and help regulate your oral sensations.

By gathering these items in a portable bag or container, you'll have your sensory toolkit readily available whenever you need it. Remember to periodically review and update your sensory kit to ensure it reflects your current needs and preferences. Having this personalized collection of sensory tools at your fingertips empowers you to navigate overwhelming situations with greater ease and comfort.

Summary: Sensory Overload and Emotions

Sensory overload can deeply affect the emotional well-being of neurodivergent people. Recognizing the impact of sensory overload is key to fostering supportive environments. By acknowledging the intricate relationship between sensory overload and emotions, we can develop effective strategies to navigate overwhelming situations.

The process of developing a sensory safety plan empowers us to actively manage our sensory sensitivities and emotions. By gaining clarity on our specific sensory needs, identifying triggers that lead to overload, and creating personalized strategies for managing those triggers, we can regain a sense of agency and control during overwhelming moments. Additionally, creating sensory safe spaces and establishing emergency plans can provide vital support during times of heightened sensory overload.

If you're looking for detailed guidance on implementing these steps and crafting a personalized sensory safety plan, I invite you to explore the Sensory Safety Plan workbook available here. As part of the ongoing Sensory Regulation Series, the workbook is currently on sale until the end of May 2023. This workbook provides step-by-step directions, practical exercises, to support you on your journey toward sensory regulation.