Sensory Sensitivity

Ever been to Walmart on Black Friday? It’s crowded, noisy, bright, and hot. You might have felt overwhelmed and like you just needed space, air, and quiet. That feeling is called sensory overload—too much input for you to handle. 

We’ve probably all experienced that feeling of sensory overload. But did you know that you can strategically use sensory input to help manage the emotions you’re experiencing?

According to Sara Uram, LCSW-C, an expert in neurodivergence, “You can’t regulate your mind if your body isn’t regulated. When your body isn’t regulated, your ability to talk and process information coming in significantly decreases.”

One example she uses when working with clinicians or family members who aren’t familiar with this: “Imagine that you just won the lottery, or your grandmother just passed away. Now, tell me how you’re feeling—but you can’t use any words that include the letter ‘a.’ That takes away words like happy, anxious, or even ‘am’ in ‘I am.’ Your ability to process and share how you’re feeling has been completely stripped from you.”

She recommends physically grounding yourself to be able to then regulate your mind. Here are a few ways you can do this:

• Eat sour candy. It’s difficult to experience two intense things at once, and when your taste buds are overwhelmed by the sour taste, your brain can be distracted from spiraling thoughts, helping you focus on the present moment.
• Hold an ice cube. Like eating sour candy, your body will focus on the sensation of the cold ice in your hand—allowing your brain to relax. 
• Get moving. If you’re experiencing overwhelming emotions and have pent-up energy, find a way to release that energy and get your heart rate up—whether it’s taking a walk, doing jumping jacks, or dancing.

When you’re dysregulated, it’s important to make sure you’re not adding more input. For people who often experience emotional dysregulation, one of Uram’s tips is to use visual supports. 

She describes someone she used to work with who would bury themselves in their work to the point of burnout. “One way she got out of her head and managed her stress was to go for a walk, but she would get so wrapped up in her work that she would forget about regulation. I suggested she put a picture of sneakers, headphones, and her coat above her computer—that way she could just look up and get a quick reminder of how to get out of her head and back into her body.”

Next time you’re feeling overwhelmed, give these tips a try. Tag us on social media (@SheppardPratt) when you do!