Imagine a world where the hum of fluorescent lights feels like a thunderstorm, where the bustling chatter of a cafe transforms into a cacophony of chaos, and where the simple act of making eye contact can feel like an overwhelming downpour of sensory input. This is the world that many individuals with autism, like myself, experience daily, a world where anxiety often finds fertile ground. Let’s explore what can be done to support these situations.
The Autistic Symphonic Sensory Symphony
Imagine attending a concert where every instrument plays at full volume simultaneously, and the lights flash like a strobe. This sensory symphony is akin to what many autistic individuals, including myself, experience daily. For us, the world often feels like a symphony gone awry, where sensory input overwhelms the senses, igniting the flames of anxiety.
Sensory Overwhelm's Close Companion: Anxiety
Meet Kayla, a young girl on the autism spectrum. The bustling noise of her school cafeteria, the flickering fluorescent lights, and the cacophony of voices can transform her school day into a minefield of sensory triggers. For Kayla, and many others like her, sensory overwhelm often walks hand in hand with anxiety. The sensory overload creates a heightened state of vigilance, sparking anxiety responses.
Instances of Sensory Overwhelm
The Supermarket Saga: Emma's weekly trip to the supermarket is an adventure filled with sensory challenges. The bright fluorescent lights, the chatter of shoppers, and the humming of refrigerators converge into a sensory whirlwind that overwhelms her. It's not uncommon for Emma to experience panic attacks in crowded stores.
The Mall Meltdown: Samantha had just entered the bustling shopping mall, the fluorescent lights above flickering relentlessly. The cacophony of chatter, music, and footsteps echoed in her ears, each sound competing for her attention. As she tried to navigate through the crowd, the sensory overload felt like a tidal wave crashing over her. The pungent scent of perfume mixed with the aroma of fast food, the textures of clothing racks, and people brushing against her skin created a disorienting symphony. Overwhelmed by the sensory barrage, Samantha felt her heart race, her palms grow sweaty, and the need to escape the chaotic environment intensify, leaving her desperately seeking a quiet corner to regain her composure.
Strategies to Find Calm Amidst Sensory Overwhelm:
Sensory Breaks: Incorporate regular sensory breaks into the daily routine. These breaks provide individuals with autism the opportunity to retreat to a quiet, sensory-friendly space where they can regroup and recharge.
Sensory Tools: Consider using sensory tools like noise-cancelling headphones, weighted blankets, or fidget toys to provide sensory relief and support self-regulation.
Visual Supports: Visual schedules and social stories can help individuals anticipate and prepare for sensory-rich environments, reducing anxiety associated with the unknown. Social stories typically consist of a short story or description that includes specific information about a particular social context, event, or skill. They are written from the individual's perspective and provide clear, concise explanations about what to expect, how to behave, and why certain social rules or expectations exist. Social stories aim to reduce anxiety, confusion, and challenging behaviours by offering structured guidance and promoting social understanding.
Mindfulness and Grounding Techniques: Learn mindfulness exercises and grounding techniques, such as deep breathing or the 5-4-3-2-1 grounding method. The 5-4-3-2-1 grounding method is a mindfulness and sensory awareness technique used to help individuals manage anxiety, stress, or overwhelming emotions by grounding themselves in the present moment. This technique can be particularly useful for autistic people, for anxiety disorders, or those experiencing sensory overload.
Here's how the 5-4-3-2-1 grounding method works:
Start by identifying five things you can see in your immediate surroundings. Pay close attention to the details of these objects. For example, you might notice a blue pen, a green plant, a red chair, a white wall, and a yellow book.
Next, acknowledge four things you can touch or feel. Focus on the sensations of these items. It could be the texture of a soft blanket, the coolness of a tabletop, the warmth of your skin, or the smoothness of a phone screen.
Now, recognise three things you can hear. Tune in to the sounds around you. It might be the hum of a computer, the chirping of birds outside, the ticking of a clock, or the distant laughter of people.
Move on to two things you can smell. Take a moment to inhale and notice any scents in the air. It could be the aroma of coffee brewing, the scent of a flower, or the freshness of a clean room.
Finally, acknowledge one thing you can taste. This can be a bit more challenging, but if you have a drink or a snack nearby, take a small sip or bite and focus on the taste. It might be the sweetness of fruit, the bitterness of coffee, or the freshness of water.
The 5-4-3-2-1 grounding method encourages individuals to shift their attention away from distressing thoughts or emotions and redirect it toward their immediate sensory experiences. By engaging the senses and connecting with the present moment, this technique can help reduce anxiety and promote a sense of calm and stability. It's a simple yet effective tool that can be practised anytime and anywhere to regain a sense of control during moments of stress or sensory overload. These techniques can help anchor individuals in the present moment and alleviate sensory-related anxiety.
5. Advocate for Sensory Accommodations: Whether at school, work, or in public spaces, advocate for sensory accommodations, such as adjustable lighting, quiet rooms, and sensory-friendly options.
By understanding the connection between sensory overwhelm and anxiety and implementing these strategies, we can create a world where autistic individuals can navigate sensory-rich environments with greater ease. It's a journey toward finding calm amidst the sensory storm, where every sensory-friendly tool and supportive gesture becomes a lifeline. Together, we can unravel anxiety's web and foster a more inclusive, sensory-aware society.
If you would like to learn more about female autism, let me take you on my personal life’s journey of being diagnosed with autism in mid-life and what that meant for my life’s journey, some self-diagnosis strategies, learning to unmask, coping skills, and tips for mainstream settings to become more autism inclusive.
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Warm wishes,
Kathleen