Common Sensory Processing Challenges
Do you ever get overwhelmed by noisy environments or shrill sounds? Do tags, textures, or pressure of clothes bother you? Do you have strong preferences for foods or drinks, or sensitivities to certain sounds? Are you bothered by bright lights, or find busy environments distracting or overstimulating?
People may have sensory sensitivities for a variety of reasons, such as neurodivergence, or as a result of an injury or trauma. Some people have a fairly consistent sensory profile across their lifespan, and others experience more significant changes in their sensory experiences. For example, after a concussion, it is common to experience sensitivity to lights, sounds, and movement, and after trauma, it is common for the nervous system to experience an overall heightened sensitivity to many or all senses. People with Autism or ADHD or other types of neurodivergence might experience increased sensory sensitivities with changes or increased life demands, such as attending university, starting a new job, becoming a parent, or entering perimenopause.
Some neurotypes commonly experience sensory sensitivities. These include but are not limited to:
- Autism
- ADHD
- Sensory Processing Disorder
- HSP (Highly Sensitive Persons)
The 8 Sensory Systems
We have 8 primary sensory systems. In addition to the more well known sight, smell, taste, sound, and touch, we also have proprioception, vestibular, and interoception. Proprioception refers to our perception of where our body is in space. Our vestibular sense refers to our sense of movement and balance. Interoception refers to our perception of internal body sensations, such as hunger, thirst, temperature, heart rate, breathing, or the urge to use the bathroom.
Sensory Asssessment
A sensory assessment looks at your sensory processing across each different sense and assesses which areas you may be struggling with or require support. For example, you may be strong responder to auditory information (sounds may feel louder and more intrusive to you and others), but under-responsive to sensations of hunger and temperature. Or you may be very sensitive to the texture of your clothing and easily distracted by sights and sounds, but not connected with your body’s needs for movement, or not noticing the urge to use the bathroom until the last minute. Your sensory system may also respond differently in different contexts. A sensory assessment helps you gain a better understanding of your own unique sensory needs as well as developing a plan to support them.
Sensory Diets
A sensory diet consists of a plan to incorporate sensory tools and strategies into your typical routine. This could include things like regular movement breaks, opportunities to incorporate deep pressure activities into your day, and planning regular sensory breaks from certain stimuli (such as sounds or smells). It may also involve making adaptations to your environment, or using tools and strategies to reduce overstimulation (ex: reducing overhead lighting or use of earplugs or noise cancellation headphones). It may also explore opportunities for self advocacy, such as exploring work or school accommodations.
Supporting your Sensory System through Increasing Nervous System Regulation, Environmental Adaptations, and better meeting your Sensory Needs
In addition to supporting your sensory functioning through environmental adaptations, strategies and routines, and advocacy, you may also wish to explore the connection between your nervous system and your sensory functioning. Sometimes burnout and overwhelm can increase our sensory sensitivities, and exploring increased access to feeling safe and settled can support the nervous system to shift out of overwhelm. Somatic experiencing can be helpful for gently exploring nervous system capacity, while acknowledging underlying sensitivities of neurodivergence. The Safe and Sound Protocol is another tool that can be helpful in shifting the nervous system out of threat and into a more neutral state, which can also have an impact on reducing sensory sensitivity for some individuals, particularly with sound sensitivity.
If you are interested in a sensory assessment or learning how to better manage sensory overwhelm, you can contact me at amber@enduring-heart.ca or visit our website to set up a free discovery call.
