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Have you ever walked into a room and immediately felt like the lights were screaming, the smells were overwhelming, or the fabric of your shirt was scratching your skin raw? Conversely, have you ever felt restless and needed to spin, fidget, or make noise just to feel right?
If so, you are tuned into your senses in a unique way—a common experience for people with Autism and ADHD. Understanding how your brain processes sensory information is one of the biggest secrets to finding comfort and reducing stress.
The Sensory Spectrum: Overwhelmed vs. Underwhelmed
Your brain is constantly taking in information through your eight senses (yes, eight, not five!): sight, sound, smell, taste, touch, and the often-forgotten three:
- Proprioception: Your awareness of your body in space (where your arms and legs are).
- Vestibular: Your sense of balance and movement.
- Interoception: Your awareness of internal body signals (hunger, thirst, pain, temperature).
For neurodivergent individuals, the brain’s filter can be uneven, leading to two main experiences:
Building Your Sensory Toolkit
The good news is that once you identify your specific sensory needs, you can actively build a “toolkit” to help regulate yourself.
For Overload (Too Much Input):
Sight: Carry sunglasses or wear a cap indoors. Choose seats away from bright windows or flickering fluorescent lights.
Sound: Use noise-canceling headphones or earplugs in loud environments like the cafeteria or public transit. Ask your teacher or boss if you can listen to quiet, focus-enhancing music while working.
Touch: Stick to soft, seamless clothing. Carry a fidget toy in your pocket to redirect touch and kinetic energy.
Smell: Carry a scent you like (like an essential oil on a piece of cloth) to use as a “scent blocker” when you encounter an overwhelming smell.
For Under-Stimulation (Too Little Input):
Movement: Take regular “heavy work” breaks—pushing against a wall, carrying heavy books, or doing 10 jumping jacks. Use an exercise band on your chair legs to bounce or push against.
Deep Pressure: Wear a tight, comfortable hoodie or vest. Use a weighted blanket at home to help calm your nervous system.
Oral: Chew gum or crunch on hard/chewy foods to provide regulating sensory input to the jaw.
Understanding how your brain processes sensory information is one of the biggest secrets to finding comfort and reducing stress.
Stimming: Your Built-In Regulator
Stimming (self-stimulatory behaviour) is a natural way neurodivergent people regulate their sensory systems and emotions. This can look like flapping, humming, rocking, drumming fingers, or repeating words.
If a stim is safe and non-disruptive, don’t fight it! It’s a healthy way for your brain to manage stress, release excess energy (ADHD), or process input (Autism). Fighting a natural stim increases the mental load and makes burnout more likely.
How Our Services Can Help You Decode Your Senses
Learning to navigate the sensory world is a core component of finding comfort and success.
Behaviour Support & ABA Programs: Our Behaviour Support services, including tailored ABA Programs, can help you identify the specific sensory functions of your behaviours. We work with you to find functional stims that are safe and appropriate for different settings, and we help structure your environment to proactively meet your sensory needs, reducing stress and overwhelm.
Counselling: If sensory sensitivities lead to anxiety, avoidance, or panic attacks, Counselling offers strategies to manage emotional responses. We can help you develop relaxation techniques and self-advocacy scripts to confidently communicate your needs to others.
Psychology Assessments: For a clear, professional understanding of your unique sensory profile, a Psychology Assessment is invaluable. This formal evaluation can detail exactly which senses are over- or under-responsive, providing the foundation for highly effective, personalized Behaviour Support strategies.
By understanding your sensory secrets, you’re not just surviving your environment—you’re mastering it. What’s one small sensory swap you can make today to feel more comfortable?
