What are Sensory Sensitivities and What Do I Do About Them?
Bridgette Hamstead
Sensory sensitivities are a unique part of your neurodivergent experience, affecting how you perceive and interact with the world around you. They refer to the ways in which your senses—whether it’s sight, sound, touch, taste, or smell—can feel more intense or overwhelming compared to others. For some of you, this might mean that a room with bright, flickering lights or a noisy environment feels uncomfortably overwhelming, while a gentle melody or the subtle fragrance of a favorite essential oil might bring a sense of calm and delight. These experiences are not inherently problematic; they are simply a part of how your brain processes sensory information in a way that is distinctively yours.
Sensory sensitivities can feel like your senses are turned up to an extreme level, where everyday stimuli sometimes become overwhelming or even painful. Imagine walking into a room where the lights seem too bright, the sounds too sharp, or the textures of clothing against your skin too rough—this is what it can feel like when you experience sensory sensitivities. The sensations can vary widely: sometimes you might feel deeply moved by the gentle rustle of leaves in the wind or the soft glow of a sunset, while at other times the same stimuli might make you feel anxious or drained. It’s as if your brain is processing everything in high definition, with every detail magnified and every noise amplified, making ordinary experiences feel intense and sometimes unpredictable.
For some of you, certain textures can evoke strong physical reactions. The feeling of a scratchy sweater or the tag on a shirt might be enough to distract you or even cause discomfort, turning a simple act like getting dressed into an exercise in careful selection. At the same time, you might be drawn to fabrics that feel like a gentle caress, finding comfort in soft, familiar textures that soothe rather than overwhelm. These tactile experiences are deeply personal, and what feels unbearable to one person might be perfectly tolerable—or even pleasurable—to another.
The world of sound can be just as challenging. Background noise that others barely register, like the hum of a refrigerator or the buzz of fluorescent lights, can feel intrusive when you are sensitive to auditory stimuli. You might find that crowded spaces or even a quiet room with an unexpected sound startles you, leaving you feeling unsettled or exhausted. On the other hand, you might also discover that certain sounds, such as the rhythmic tapping of raindrops or a favorite piece of music, have a calming effect that brings you a sense of peace. These contrasts highlight just how varied sensory experiences can be for neurodivergent individuals.
Visual stimuli are another common area where sensory sensitivities make their presence known. Harsh lighting, rapidly changing images, or even busy patterns can sometimes trigger feelings of disorientation or discomfort. You might find that fluorescent lights make you squint or that a cluttered room feels more chaotic than it does for others. Conversely, a well-curated, softly lit space might offer you solace and a sense of clarity. It’s all about finding the right balance in your surroundings—adjusting brightness, choosing colors, and creating an environment that doesn’t bombard your senses all at once.
Even smells and tastes can play a significant role in how you experience the world. A scent that seems subtle to someone else might be overpowering to you, triggering a cascade of sensory input that is difficult to manage. Similarly, flavors can be much more pronounced, meaning that you might savor a delicate taste or be overwhelmed by a strong one. These sensory experiences are not just physical reactions; they intertwine with your emotions and memories, shaping the way you perceive food, environments, and even relationships.
Understanding what sensory sensitivities feel like is a key part of learning how to manage them. It’s about tuning into your body and recognizing the signals it sends you. When you notice that your heart is racing because the environment is too noisy, or your muscles tense up because the light is too harsh, those are important clues about what you need in that moment. Taking the time to acknowledge these feelings and honor them is not only an act of self-care—it’s a way to begin shaping your surroundings to better support your well-being.
Over time, you may discover a variety of strategies that help soothe your sensory experiences. Perhaps you find that wearing comfortable clothing or using soft fabrics helps reduce tactile discomfort, or that dimming the lights and reducing clutter makes visual spaces feel more calming. You might learn that stepping away from a noisy room for a few moments of quiet can help reset your senses, or that certain scents can either soothe or stimulate you, depending on how you feel that day. Experimentation is key, and every small adjustment you make is a step toward creating an environment where you feel safe and understood.
It’s also important to remember that sensory sensitivities are not something you need to fix or change about yourself; they are a part of your neurodivergent identity. Embracing these differences means accepting that your experience of the world might be more vibrant or intense than others, and that this uniqueness can be a source of strength. The very qualities that sometimes make sensory input overwhelming can also allow you to notice beauty and detail that others might miss. Learning to navigate and honor your sensory world is about finding a balance between protecting yourself from overload and celebrating the rich tapestry of sensations that make you who you are.
By understanding what sensory sensitivities feel like and recognizing the wide range of experiences they encompass, you can begin to develop a more compassionate relationship with yourself. This journey is not about eliminating sensitivity, but about learning to live with it in a way that empowers you. Creating environments that respect your needs, seeking out the sensory experiences that bring you joy, and allowing yourself the space to adjust when things feel too much are all important parts of crafting a life that feels both manageable and meaningful. In doing so, you affirm that your unique way of experiencing the world is something to be cherished, not just tolerated, and that every aspect of your sensory life contributes to the beautiful complexity of your identity.
Understanding your sensory sensitivities is a deeply personal journey that can empower you to take control of your environment and well-being. It can be helpful to start by paying close attention to your body’s responses in different settings. Notice when you feel overstimulated or when a particular stimulus seems to soothe you. By keeping a mental or even a written record of these experiences, you begin to recognize patterns in what triggers sensory overload and what brings comfort. This self-awareness is the foundation for making thoughtful adjustments in your daily life, as you learn to identify early signs of overwhelm and intervene before it becomes too much.
One effective way to manage sensory sensitivities is to tailor your environment to better suit your needs. You might experiment with dimming lights, adjusting the volume of background noise, or even rearranging your space to create quiet corners where you can retreat when things feel too intense. Sometimes small changes, like using soft lighting or choosing calming colors for your room, can make a significant difference in how you experience your surroundings. The goal is not to eliminate all sensory input but to create a space where you feel in control and comfortable, allowing you to engage with the world on your own terms.
Another important aspect of managing sensory sensitivities is developing a toolkit of strategies that work for you in moments of overload. This could include practical items like noise-cancelling headphones, tinted glasses, or a favorite soft blanket that helps ground you when things become too much. Some of you might find that certain activities, like deep breathing exercises, listening to soothing music, or engaging in a repetitive, calming motion, can help regulate your sensory input. Over time, you may discover that these tools not only ease moments of discomfort but also enhance your overall sense of well-being by providing a reliable way to reset your sensory balance.
It’s also essential to recognize that your sensory experiences are not static—they can change over time and vary from day to day. There may be periods when you feel more resilient and capable of handling a variety of stimuli, and other times when even minor sensory input feels overwhelming. Embracing this variability is part of honoring your unique neurodivergent experience. Some days, you might decide to venture into a busier environment with confidence, knowing that you have strategies in place to manage any discomfort. On other days, you might choose to stay in a familiar, soothing space that helps you recharge. Either way, giving yourself permission to adjust your expectations and routines is an act of self-compassion.
Communicating your sensory needs to the people around you can also be a powerful step toward creating more understanding and supportive environments. Whether you’re speaking with friends, family, or colleagues, sharing your experiences and explaining what makes you feel comfortable can pave the way for adjustments that benefit everyone. You might let someone know that you prefer a quieter meeting space or ask for a break when you feel overwhelmed by noise or light. By opening up about your sensory experiences, you invite others to be part of your journey and to respect the ways you interact with the world, fostering an atmosphere of empathy and inclusivity.
Ultimately, learning about and managing your sensory sensitivities is about honoring your body’s unique way of experiencing life. It is a process of exploration and adjustment, where every small change contributes to a greater sense of control and comfort. As you continue to learn more about your sensory triggers and discover what helps you feel balanced, you build a richer understanding of your neurodivergent self. Embracing your sensitivities is not about trying to change who you are, but rather about creating a life that supports you in every moment, allowing you to thrive in a world that is often designed for a different way of experiencing life.