The sensory overload experienced by neurodivergent adults can vary widely from one person to another. Common triggers include loud environments (e.g., public transport, busy offices), bright lights (e.g., fluorescent lighting in stores or workplaces), certain textures (e.g., clothing fabrics), or strong smells (e.g., perfumes or cleaning products).
To cope with sensory sensitivities, some people modify their environments by using strategies such as noise-cancelling headphones or earplugs to reduce background noise or tinted glasses to filter out harsh lighting. Incorporating sensory breaks into the day can also help people reset and regulate. This could include taking time to walk outside, spending time in a quiet, low-stimulation environment, or using sensory tools like stress balls or weighted lap pads.
Having a predictable routine can create a sense of control over sensory environments. Planning for potentially challenging situations, such as public transport or large social gatherings can be useful for preparing strategies in advance. This could look like scheduling sensory breaks before or after an event or carrying noise cancelling headphones or earplugs.
Under the UK’s Equality Act 2010, employers are required to make accommodations for neurodivergent employees in the workplace, which may include allowing flexible working arrangements, altering the workspace, or providing assistive technology (ACAS, 2023).
Living with sensory sensitivities can contribute to increased anxiety, fatigue, and stress, so taking care of your emotional wellbeing while managing sensory needs is important. Research suggests that techniques such as mindfulness or CBT can improve sensory regulation by increasing awareness of sensory triggers and responses and helping to manage the emotional impact (Kinnaird et al., 2019).
References
ACAS. (2023). Neurodiversity in the workplace: A guide for employers.
Kinnaird, E., Norton, C., & Stewart, C. (2019). Investigating sensory processing in autistic and neurotypical adults. Journal of Autism and Developmental Disorders, 49(2), 892-902.
Robertson, C. E., & Baron-Cohen, S. (2017). Sensory perception in autism. Nature Reviews Neuroscience, 18(11), 671-684.
