Navigating Sensory Overload

This past week, I attended a team-building event that I had been looking forward to for months. Meeting my colleagues in person for the first time was exciting, and the day started off with a lot of fun and laughter. However, as the day progressed, I quickly "ran out of spoons" and became overstimulated. 

The noise, the crowd, and the constant activity began to take a toll on me. I felt a mix of anxiety and anger, yet I desperately wanted to stay with my colleagues, to be part of the group, to be accepted and liked. At some point, a coworker noticed my discomfort and asked if I wanted to go for a walk. I agreed, and stepping outside provided some relief. But soon, the overwhelming embarrassment of not being able to keep it together washed over me, and I started crying—ugly crying.

In my head, I kept repeating affirmations: "It doesn't matter, people still like you, you're having fun, you're stronger than this." Eventually, I managed to pull myself together and rejoined the group just as the day was ending. Missing the team photo felt like a stark reminder of my struggle to keep it together.

After gathering my things, I exited the room and quickly lost it again, sitting in a chair and crying. A kind colleague noticed and took me to a quiet area where I could cry it out. Eventually, I composed myself enough to attend the team dinner, which was loud and crowded, with no food I could eat. I tried to fit in, but it was a struggle. I managed to hold it together until I got back to my hotel room, where I called a good friend. We talked, and I cried for about an hour before finally falling asleep around 10 PM.

The next morning was even more challenging. My anxiety was so intense that I felt dizzy and couldn't stand. It took all my strength to pack my suitcase. I called a colleague to help with my bags due to my recent surgery and weight limit. She could tell I wasn't well and convinced me to stay and rest. I slept until just after noon, then rejoined the group for lunch and the last two hours of the day.

Sensory overload occurs when one or more of the body's senses are overstimulated to a point where a person is unable to cope⁵. For autistic individuals, this can be particularly challenging due to differences in sensory processing⁸. Sensory overload can lead to intense emotional responses, such as anxiety, fear, or meltdowns¹¹. It's important to recognize the signs and provide support to those experiencing it.

1. Identify the Triggers: Pay attention to what might be causing the sensory overload. It could be noise, bright lights, or crowded spaces⁴.

2. Provide a Safe Space: Create a quiet, calm environment where the person can retreat to when feeling overwhelmed⁴.

3. Offer Emotional Support: Be there for the person both emotionally and physically. Sometimes, just knowing someone is there can make a big difference⁴.

4. Encourage Breaks: Suggest taking breaks from the activity to help them manage their sensory input⁴.

5. Use Calming Techniques: Deep breathing exercises, listening to soothing music, or using sensory tools like stress balls can help⁴.

6. Respect Their Needs: Understand that everyone has different thresholds for sensory input and respect their need for space or quiet time⁴.

By sharing my experience, I hope to shed light on the challenges of sensory overload and encourage others to be more understanding and supportive. Whether you're autistic or allistic, sensory overload is a real and often overwhelming experience. Let's work together to create environments where everyone can feel comfortable and included.

---

Note: This article was written with the assistance of AI technology.

References:

(1) Autism Sensory Overload: Causes, Symptoms, and Coping Strategies. https://www.bridgecareaba.com/blog/autism-sensory-overload.

(2) Sensory Overload: Why It Happens and How to Deal - Verywell Health. https://www.verywellhealth.com/autism-and-sensory-overload-259892.

(3) Sensory overload: Symptoms, causes, and treatment - Medical News Today. https://www.medicalnewstoday.com/articles/sensory-overload.

(4) Help Someone With Sensory Overload: Tips And Tricks - MantraCare. https://mantracare.org/physiotherapy/treatment-guide/help-someone-with-sensory-overload/.

(5) 7 steps to equal healthcare (sensory overload). https://www.youtube.com/watch?v=7sMEjAb8tyg.

(6) What is sensory overload and how can I support individual's sensory needs. https://www.griffinot.com/what-is-sensory-overload/.

(7) What It's Like To Experience Sensory Overload | All About Autism. https://www.youtube.com/watch?v=M70Ee1Yqk-M.

(8) Sensory overload and autism: a guide for parents. https://www.ambitiousaboutautism.org.uk/about-us/media-centre/blog/sensory-overload-and-autism-guide-parents.

(9) Sensory Overload: What It Is and How To Manage. https://health.clevelandclinic.org/sensory-overload.

(10) Sensory Overload in Autism: Examples and Management Tips. https://www.rainbowtherapy.org/blogs-sensory-overload-in-autism-examples-and-management-tips/.

(11) Autism Sensory Overload: Understanding and Managing Overwhelming .... https://i-autism.com/autism-sensory-overload-understanding-and-managing-overwhelming-experiences/.

(12) Sensory Overload: Symptoms, Causes, Related Conditions, and More. https://www.healthline.com/health/sensory-overload.

(13) undefined. https://facebook.com/saysdotcom.