Toolkit for a Quieter World: Managing Hyper-Sensitivity & Sensory Overload (B1.1.2)

General Strategies for Managing Hyper-Sensitivity & Preventing Overload:

1. Identify Your Triggers & Limits ("Know Thyself"):

   Sensory Journal: For a week or two, pay attention to and jot down:

   • What environments or specific sensations cause discomfort or overwhelm?
   • What are your early warning signs of sensory overload (e.g., irritability, difficulty concentrating, feeling tense, needing to escape)?
   • What situations feel calming or restorative?

   This awareness is your foundation for proactive management.

2. Modify Your Environment (Create Sensory Sanctuaries):

   At Home:

   • Dim lighting, use lamps instead of overhead fluorescents, consider blackout curtains.
   • Reduce clutter (visual and physical).
   • Choose comfortable textures for furniture and bedding.
   • Use air purifiers or unscented products if sensitive to smells.
   • Designate a "calm down" or "low-sensory" space.

   At Work/School (Advocate for Accommodations):

   • Request a quieter workspace or permission to use noise-canceling headphones.
   • Ask for adjustments to lighting if possible.
   • Discuss fragrance-free policies.

3. Use Sensory Tools & Aids ("Your Personal Sensory Kit"):

   • Visual: Sunglasses (even indoors if needed), brimmed hats, blue light filtering glasses.
   • Auditory: Noise-canceling headphones, earplugs (foam, wax, or specialized ones like Loop/Calmer that reduce certain frequencies).
   • Tactile: Comfortable, tagless clothing made from preferred fabrics. Compression garments if deep pressure is calming.
   • Olfactory: Carry a pleasant, calming scent on a handkerchief (e.g., lavender) to use if overwhelmed by other smells.
   • (Specific tools for other senses will be covered in their sections).

4. Plan & Prepare for Challenging Environments:

   • Preview: If possible, visit a new place at a quiet time or look at photos/videos online to anticipate sensory challenges.
   • Timing: Go to stores or public places during off-peak hours.
   • Escape Routes: Know where you can go for a quick break if needed (e.g., a quiet corner, outside, a restroom).
   • Time Limits: Set realistic limits on how long you'll stay in an overwhelming environment.

5. Incorporate "Sensory Breaks" & "Recharge Time":

   • Proactively schedule short breaks throughout the day, especially during or after sensorily demanding activities.
   • This might involve stepping into a quiet room, listening to calming music, deep breathing, or engaging in a preferred low-sensory activity.
   • Don't wait until you're already overloaded.

6. Communicate Your Needs (Self-Advocacy):

   • It's okay to tell people what you need (e.g., "Could we turn down the music?" "I need a few minutes in a quiet space." "That perfume is a bit strong for me.").
   • You don't always need to explain why in detail, but clear, polite requests can make a big difference.

7. Managing & Recovering from Sensory Overload:

   • Recognize Early Signs: Learn your body's cues that you're approaching overload.
   • Retreat & Reduce Input: If possible, immediately remove yourself from the overwhelming environment or reduce the sensory input (e.g., put on headphones, close your eyes).
   • Engage Calming Strategies: Deep pressure (weighted blanket, tight hug if tolerated), rhythmic movement (rocking, swaying), deep breathing, focusing on a single, calming sensory input.
   • Allow Recovery Time: Don't expect to bounce back instantly. Be patient with yourself. You might need extended quiet time.