How Do I Sensory Regulate?
I’m autistic, and it’s been a journey to understand sensory overload and sensory regulation. While it’s continued work in progress, here’s what I know so far.
Understanding My Limits
Before selecting strategies and tools to assist with sensory management, I first need to understand what my sensory boundaries and indicators of impending sensory overload are.
At a baseline, I have a certain capacity to consume new information, whether it’s digital content online, conversations with people or subconsciously absorbing information from the environment.
Information is information, regardless of the format. I require time to process existing loads (weight of load at any given point in time varies) and declutter my mind before effectively repeating the process.
Indicators of impending sensory overload include (but not limited to):
Manifestation of physical symptoms that are not medically explained such as headaches, nausea, abdominal pain etc.
Difficulty retaining new presented information - no more space in my brain.
Irritability, stress and overwhelm.
Difficulty focusing.
Extra fidgety and more stimming needed.
Reduced emotional control.
Feeling trapped and wishing to escape.
Desire to isolate and be alone.
Sensory Deprivation
When I’m starting to go beyond my ideal or healthy functioning threshold of sensory input, I go into sensory deprivation mode. This means:
Locating a quiet and safe (ideally isolated) spot to decompress.
Minimising sensory input as much as possible; closing my eyes, putting in ear plugs, blocking out lights and sounds.
Not physically moving - sitting or lying still to calm my nervous system.
Minimising distractions as much as possible in the given environment.
Physical Activity
Movement is of utmost importance for me to sensory regulate, and is a protective factor against crashing. I need to balance both physical stagnancy (e.g., sitting down to eat, watch a movie, be social) and physical activity (e.g., completing chores, drumming, boxing, swimming, walking).
The key is in the balance of both as fluctuating far into either extreme of the spectrum leads to nervous system dysregulation.
Social Connections
Likened to the balance of physical stagnancy and activity, I require a balance of social connectedness and intentional solitude.
I schedule time to hangout with friends and family, however, I also value and prioritise alone time to decompress, recharge my social battery and nurture the relationship with myself.
It’s also important I have solitude time to engage in independent hobbies, creative pursuits and reflect.
Unmasking
Masking is a common experience amongst neurodivergent people, and as a consequence of dishonouring ourselves to fit in with societal expectations, we may not have needs met, resulting in stress and overwhelm.
As I’ve become more confident in unmasking and being free in self-expression, my self-respect increases, nurturing the assertion of needs and boundaries. In turn, I prioritise my needs over people-pleasing out of fear, shame, embarrassment or rejection.
Examples of this include:
Saying ‘no’ more often.
Treating myself as I would my friends and family.
Accepting the risk of rejection that comes with authentic, unmasked living.
Placing little or no weight on things in life insignificant to me.
Leaving sensory overwhelming or uncomfortable environments instead of staying to avoid possibly being a nuisance.
Stimming where needed.
Honouring what my gut and nervous system are directing me to do (when aligned with logical reasoning).
Creative Outlets
Carving space for my mind to enter a freeflow without restrictions or overpowering conscious thoughts through creative outlets is important to declutter my mind.
Writing, podcast episode production and filming videos are all outlets to allow me to, (i) bring my unconscious thoughts into the conscious realm, (ii) process life experiences, (iii) to foster character development, and (iv) to share stories which I’ll also reflect on at a later stage in my life.
Drumming and music production are alternate creative outlets for me to have fun, nurture mind-body connection and enter a meditative, flow state.
It also teaches me to not take everything in life seriously, and to let go and trust the flow of the rhythm and sounds. To feel the music and play, and not overthink the process.
I hope this post gave you some food for thought. Thank you for reading.