AuDHD Sensory Experiences: Sensitivity & Seeking | NeurodiverseNights Blog
The sensory world for someone with AuDHD can be a uniquely complex landscape. It often involves navigating intense sensitivities to certain stimuli – sounds feeling too loud, lights too bright, textures unbearable (common in Autism) – right alongside a compelling drive to seek out strong sensory input for regulation or stimulation – deep pressure, intense movement, strong flavors (often seen in ADHD).
This isn't necessarily contradictory; it's a reflection of a nervous system wired differently. Understanding how both hypersensitivity (over-responsiveness) and hyposensitivity/sensory seeking (under-responsiveness) can co-exist, sometimes even within the same sense, is key to finding effective regulation strategies.
The Sensitivity/Seeking Spectrum in AuDHD
Consider these examples:
- Auditory: Being extremely bothered by specific background noises (sensitivity) while simultaneously needing loud music or specific intense sounds to focus or feel energized (seeking).
- Tactile: Finding certain clothing tags or light touch intolerable (sensitivity) while craving the intense input of deep pressure from a weighted blanket or tight hugs (seeking).
- Visual: Feeling overwhelmed by bright fluorescent lights (sensitivity) but also being drawn to complex visual patterns or fast-moving visuals at other times (seeking).
- Movement (Vestibular): Feeling easily dizzy or motion sick (sensitivity) but also needing to rock, spin, or pace intensely to feel regulated (seeking).
- Taste/Texture: Having strong aversions to specific food textures (sensitivity) while seeking out very strong flavors (spicy, sour) or specific textures (crunchy, chewy) (seeking).
These needs can also fluctuate based on overall stress levels, energy, or environment.
Strategies for Navigating the Mix
- Identify Your Profile (It's Complex!): Use mindful self-observation (Listening to Body Signals) to notice patterns. What *specifically* bothers you? What *specifically* feels calming or organizing? Keep a sensory journal if helpful.
- Mitigate Sensitivities First: Prioritize reducing exposure to known triggers. Use tools like earplugs, sunglasses, comfortable clothing, and environmental modifications (Crafting Calm). This creates more capacity to handle other input.
- Provide Safe Seeking Outlets: Once sensitivities are managed, intentionally incorporate safe and appropriate ways to meet seeking needs. Schedule movement breaks, have fidgets (Fidget Guide) and pressure tools available, choose snacks with desired textures/flavors.
- Layer Inputs Mindfully: Sometimes combining inputs works. Can you use a weighted blanket (seeking pressure) while wearing earplugs (reducing sound sensitivity)? Can you listen to specific intense music on headphones (seeking sound) while dimming bright lights (reducing visual sensitivity)?
- "Sensory Diet" Concept (Flexible): Think about providing different types of sensory input proactively throughout the day (not just at bedtime) to help maintain regulation, rather than waiting for overwhelm or under-stimulation to hit.
- Self-Advocacy & Boundaries: Communicate your needs when possible (Saying No to overly stimulating environments, requesting accommodations).
Living with a complex AuDHD sensory profile requires ongoing awareness and adaptation. By validating both your sensitivities and your seeking needs, and proactively managing your sensory environment and inputs, you can build a more comfortable and regulated internal state.
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