If you find that noise, bright lights, or the seams in your clothes bother you, your nerves get on edge, and you end up feeling completely exhausted, you may be hypersensitive.
All of us sometimes feel overwhelmed by sensory stimuli, such as prolonged noise, bright lights when we are tired, or the uncomfortable texture of fabric. However, for people with sensory hypersensitivity, these sensations are very intense, and they may not be able to filter out background noise, for example, but instead hear all the surrounding sounds. In addition, many people with sensory hypersensitivity may be very sensitive to even small stimuli that others do not even notice. These can include, for example, a computer fan, the sound of a router, or the hum of a lamp.
Energy is quickly depleted when one attempts to merely tolerate stimuli, and after exposure, it is completely exhausted. Approximately 90% of people with autism and 40% of people with ADHD have sensory processing abnormalities, but many others also have sensory hypersensitivity. Sensory hypersensitivity is also common in other senses, and some people also have sensory sensitivity or sensory seeking.
3 tips for sprucing up your surroundings!
- Adjust the lighting to suit your needs. Many people automatically turn on all the lights, and it doesn’t even occur to them that this could be disturbing. You can also adjust the color temperature of your phone and computer screens, for example, to a warmer night mode or a more eye-friendly tone.
- Calm the space with visual clutter. It is often a good idea to arrange your workspace so that what you see in front of you is visually calming. At work, this may mean finding a suitable workstation or even using blinds.
- If necessary, eliminate distracting noises from the environment and bring up the issue: turn off devices that hum, background music, and close open doors and windows.
How can you reduce and regulate sensory overload?
- Use aids such as light-filtering glasses, headphones, and earplugs. Many people find them extremely helpful. Feel free to talk about why you benefit from them. No one benefits from you putting yourself under unnecessary strain!
- Remember to take time to recover, for example, by taking quiet sensory breaks throughout the day. It is also a good idea to plan your days so that there is room for recovery moments.
- Learn to recognize your own signs of stress and listen to them. Even if the noise doesn’t bother your loved ones, it can really stress you out, and once again, no one benefits from you stressing yourself out unnecessarily! So if you feel it’s time to leave or take a break, you have the right to do so.
TIPS
How to ease sensory sensitivity?
Sensory sensitivity can be very difficult to deal with, but fortunately, there are many simple and free or inexpensive ways to alleviate it! Instead of criticizing yourself or downplaying the burden, it is worth paying attention to modifying your environment, for example, by the following means:
- Lighting: if bright lights increase your sensory overload, turn off unnecessary lights and, if necessary, get dimmer and/or warmer shades for your light fixtures.
- De-clutter the space: if clutter and too many possessions increase your sensory overload, pay special attention to cleaning and creating a calming environment.
- Calm the soundscape: if the noise in your environment is disturbing, try to close open windows and minimize background noise.
- Find aids: there are aids available to help with many types of sensory sensitivity, such as noise-canceling headphones or blue light filtering glasses.
- Remember to rest: if you tend to forget to rest, try scheduling time for rest and relaxation in your calendar
- Learn to recognize the signs of stress: when you are more aware of and able to recognize your own stress, it is also easier to take breaks when needed.
Sensory hypersensitivity is common among people with autism and ADHD, among others. If you need support with neurodevelopmental challenges, you can learn more about our therapists who specialize in these topics below.