Content

• Steps
• Part 1 of 4: How to Prevent Overloading
• Part 2 of 4: How to Overcome Congestion
• Part 3 of 4: Helping with Autism
• Part 4 of 4: Helping Other People
• Tips

People who experience sensory processing problems, such as autism, sensory integration dysfunction (SID), or hypersensitivity, sometimes experience sensory overload. This overload is caused by too much sensory stimulation that the brain cannot handle - just like a computer overheats when trying to process a large amount of information. Overload can occur due to the simultaneous action of several stimuli: for example, when others are talking, and the TV is working in the background, in a noisy crowd, or when you see many flickering screens or lights. If you or someone you know is prone to sensory overload, there are some measures you can take to reduce your exposure.

Steps

Part 1 of 4: How to Prevent Overloading

1. 1 Learn to recognize when sensory overload is approaching. Overload manifests itself in different ways for different people. It can manifest itself in panic attacks, a person can become overly active, withdrawn or lose self-control (this resembles a fit of anger, but is not aimed at any specific goal).
   • Consider the signs of sensory overload when you are in a relaxed environment. What triggers the overload? How do you (or someone close to you) behave when your senses are overwhelmed? If you are caring for your child (or someone else who is experiencing sensory overload), you can calmly ask them what exactly is causing the overload.
   • In autism, people often use autostimulation, or certain repetitive movements (such as swaying when excited, or clapping their hands under heavy exertion) when they feel overwhelmed. Consider if you are using repetitive movements to calm down or cope with an overload.
   • If you are losing normal abilities, such as the ability to speak, this is a clear sign of severe overload. It is not uncommon for this symptom of sensory overload to occur in young children, and parents or caregivers are able to notice it.
2. 2 Reduce visual stimulation. If a person is exposed to visual overload, they may wear sunglasses indoors, avoid eye contact, turn away from people who are talking, cover their eyes, and bump into people or objects. To reduce visual stimulation, reduce the number of objects on the walls and ceiling. Place small items in cabinets or boxes and label the boxes accordingly.
   • If the light in the room is too bright, use conventional lamps instead of fluorescent ones. Light bulbs that are less powerful or dimmed can also be purchased. Use dark curtains to reduce the amount of light.
   • On sunny days, awnings and awnings can be used.
3. 3 Reduce the noise level. Sound overload can be caused by external noises (for example, if someone speaks loudly nearby) that interferes with your ability to concentrate on something else. Sometimes the noise can seem too loud and annoying. To avoid sound overload, cover an open door or window that is causing the noise. Turn down or turn off distracting music, or move to a quieter area. Minimize verbal communication and conversation.
   • If the noise becomes too intrusive, earplugs, headphones, or a white noise generator can be used.
   • If you are communicating with someone who is prone to sound overload, try to ask simple questions that can be answered with “yes” or “no”, rather than those that require detailed answers. Simple questions are easier to answer, including gestures.
4. 4 Reduce tactile stimulation. With tactile (that is, related to touch) overload, a person can avoid touching and hugging.Sensory overload individuals are often extremely sensitive to touch, and touch, or even a premonition of it, can increase the overload. Tactile sensitivity can manifest itself in the form of increased skin sensitivity to clothing (in this case, it is better to use soft tissue clothing), when touching certain types of surfaces, or an aggravated reaction to temperature. Determine what is pleasant for you to touch and what causes negative reactions. Buy clothes that are comfortable for you.
   • If a loved one or friend is prone to sensory overload, he or she may occasionally mention that touch is unpleasant for him and tries to avoid it. In this case, try not to touch this person.
   • When communicating with a person who has increased tactile sensitivity, be sure to warn before touching him, try to be in his sight and not approach unnoticed from behind.
   • To overcome tactile sensitivities, consult with an occupational therapist.
5. 5 Control odors. Some scents and smells may be too strong. Unlike visual imagery, when it is enough to close your eyes, you cannot plug your nose to get rid of odors. If you are sensitive to odors, use unscented shampoos and other detergents and cleaners.
   • Try to get rid of unpleasant odors as much as possible. You can buy unscented products or make your own toothpaste, soaps, and odorless detergents.

Part 2 of 4: How to Overcome Congestion

1. 1 Take a sensory break. You may feel sensory overload around a large number of people or among children. Sometimes, such as at a family event or a work meeting, such situations are unavoidable. You can, however, take a short break to take a break from the overload. Trying to “pull your willpower” and endure will only worsen the situation, and you will need more time to recover. A break will help to avoid too high overloads, which can lead to sad consequences, to rest and gain strength.
   • Respond to your feelings in time - this will help you to more easily cope with the situation that has arisen.
   • If you are in a public place, excuse yourself and say you need to go to the restroom, or say you want some fresh air and go away for a few minutes.
   • If you are at home, try to lie down in a secluded area and get some rest.
   • If people try to follow you, tell them that you need to be alone.
2. 2 Find a middle ground. You need to know your capabilities and avoid too strong tests, but at the same time do not limit yourself too muchas it can make life boring. Make sure your basic needs are met, as factors such as hunger, exhaustion, loneliness and physical pain can affect the critical stimulation threshold. At the same time, don't strain too hard.
   • Meeting these basic needs is important for everyone, especially those who are hypersensitive or susceptible to DSI.
3. 3 Set boundaries. If you are faced with situations that can cause sensory overload, you need to set appropriate limits for yourself. For example, if loud noises annoy you, visit restaurants and shops during relatively quiet times, rather than during peak hours when there are a lot of people. You can limit the time you spend in front of the TV or computer, or meet with friends and family less often. If you have a crowded event, prepare in advance so that you can reschedule it as easily as possible.
   • It may be worth limiting communication with others.If long conversations are tiresome for you, apologize politely and try to end the long conversation.
   • If you are raising a child, observe his behavior and make sure that he does not sit in front of the TV or computer for too long, as this can lead to sensory overload.
4. 4 Give yourself a chance to recuperate. It can take anywhere from a couple of minutes to several hours to fully recover after sensory overload. If the fight-or-flight mechanism was involved, you will most likely feel very tired after overloading. If possible, try to reduce your subsequent stress levels as well. It is often best to be alone for this.
5. 5 Consider dealing with stress with specific techniques. Stress control can help you strengthen your nervous system and reduce sensitivity to environmental factors. Yoga, meditation, and deep breathing can help you reduce stress, achieve balance, worry less, and feel calmer.
   • Use the methods that work best for you. You can instinctively understand what exactly you need: have fun with the company or be alone in silence. Do not worry about your behavior being strange to anyone, and only think about what will benefit you.
6. 6 Try occupational therapy. Occupational therapy helps to restore and maintain skills needed in daily life, it can reduce sensory sensitivity and reduce overload over time. The therapeutic effect is more noticeable if you start to engage in occupational therapy at an earlier age. If you are raising a child with sensory sensitivities, seek out a doctor familiar with similar problems.

Part 3 of 4: Helping with Autism

1. 1 Try to practice the “sensory diet”. The sensory diet consists in a more gentle and familiar presentation of sensory information, which helps the human nervous system to perceive the world around us in a more organized and orderly manner. Such a diet involves communication with other people and the environment, as well as various activities and entertainment at their designated time of day.
   • Think of a sensory diet as if it were a healthy and balanced diet. A person should receive the nutrients he needs from various foods, and it is not recommended to eat too much or too little of this or that type of food, as this can adversely affect the formation and functioning of the body. With a sensory diet, a person should receive well-balanced information from all senses.
   • For example, if the person is experiencing excessive auditory stimulation, you can limit verbal contact and use more visual sources of information, spend more time in quiet places, and use earplugs if necessary. However, it is also necessary to maintain some sound stimulation - for example, to provide a person with the opportunity to listen to his favorite music.
   • Minimize unnecessary sensory stress: limit visuals, allow the person to use headphones or earplugs, wear comfortable clothes, use unscented detergents, and so on.
   • The purpose of the sensory diet is to calm the person down and, if possible, normalize their response to sensory stimuli, teach them how to manage their impulses and emotions, and increase productivity.
2. 2 Refrain from manifestations of irritation and aggression. Sensory overload individuals sometimes exhibit physical or verbal aggression. Don't take it personally. This reaction is triggered by panic, not negative attitudes towards you.
   • Most often, physical aggression occurs when a person panics when you try to touch him, restrict his freedom of movement, or block his escape route.Never try to grab him or control his behavior.
   • In fact, sensory overload people rarely cause serious harm to those around them. The panicked person does not intend to harm you, he just wants to get out of the situation.
3. 3 Pay attention to vestibular signs. With sensory overload, a person with autism may have problems maintaining balance and coordination of movements. He may be seasick, loss of balance, and problems with hand-eye coordination.
   • If the person seems to be experiencing sensory overload or being too passive, try slowing your movements and slowly and carefully change your posture (for example, when you get out of a chair).

Part 4 of 4: Helping Other People

1. 1 Get involved early on. Sometimes a person does not understand what caused the problems they are experiencing, and may stay in an unsafe place for too long or try to overcome overloads. This only makes the situation worse. Try to come to the rescue as soon as you notice that someone is depressed and stressed, and help him to get to a quieter place and calm down.
2. 2 Show compassion and understanding. Your loved one is stressed and confused, and your support can help them calm down and come to their senses. Show sympathy, love, and willingness to help.
   • Remember that people do not experience sensory overload of their own free will. Do not judge the person in trouble as this can make the situation worse.
3. 3 Take the person to a quieter place. The quickest way to relieve sensory overload is often through a change of scenery. Consider if you can take the person outside or to a quieter place. Ask him to follow you and offer to take his hand if he can handle touching well.
4. 4 Make the environment more welcoming. Dim the bright lights, turn down the music, and ask those around you to step back a little to give your loved one more space.
   • An overwhelmed person may be confused by the looks of others, and it may seem to him that they are intently examining him.
5. 5 Ask the person if you can touch them. With sensory overload, people have a hard time understanding what's going on and may mistakenly interpret touch as an aggression on your part. First, find out if the person can be touched, and let him know in advance what you intend to do so that he can refuse. For example, say, "I would like to take your hand and lead you out of here" or "Do you mind if I hug you?"
   • Sometimes people who are overwhelmed can be soothed with hugs or light back and shoulder massage. In other cases, touching only makes the situation worse. Find out if the person can be touched, and don't be discouraged if he says no - there is nothing personal about it.
   • Do not put the person in a hopeless position and do not block his path. In a state of passion, he may panic and resort to physical violence, such as pushing you away in order to run out the door.
6. 6 Ask simple questions that can be answered yes or no. Open-ended questions are more difficult to perceive, and if a person's brain is already overloaded, he is not able to give a conscious answer. At the same time, in response to a closed question, a person can simply nod or shake their head in the negative.
7. 7 Try to meet the needs of the person. Your loved one may need a glass of water, a break, or a change in activity. Think about how you can help him and do it.
   • Caring for another person can easily become frustrated in the event of problems, but remember that your person cannot behave differently and needs your help.
   • If you notice that someone is trying to cope with an overload in ways that could harm them, tell someone who knows what to do (such as a parent or doctor). Attempts to grab a person can make them panic and try to escape, which is unsafe for both of you. Your doctor can help you develop a treatment plan that can help you manage the risky behavior.
8. 8 Encourage the person to try to cope with the overload on their own. He might try rocking back and forth, wrapping himself in a warm blanket, humming his favorite song, or asking you to give him a massage. It's okay if this behavior looks a little strange and inappropriate for his age - the main thing is that it helps him to be distracted and calm down.
   • If you know that something has a calming effect on the overwhelmed person (for example, his favorite stuffed animal), bring the item and place it so he can reach it. If desired, he will take this thing.

Tips

• Occupational therapy helps children and adults to reduce sensory sensitivity and thus gradually reduce overload. Treatment is more effective when started at a young age. If you are raising a child, seek out a doctor who is experienced in treating sensory perception disorders.
• It is helpful to have a knee pad, soothing toys, a sensory brush, headphones or earplugs, chewing gum, or dental and oral protection devices on hand. These items are calming and can help reduce sensory overload. However, in some people, they can worsen and exacerbate the situation. It all depends on the individual. Determine what works best for you or a loved one.