Sensory profile or sensory processing pattern, is how incoming signals are understood and interpreted by our senses. For example, I find it hard to follow conversations when there are many people talking at once, and I can feel exhausted after leaving a busy MS Teams call at work. On the other hand, sometimes people crave stimulation and want to go out somewhere busy. Our other senses are also involved; some people can’t deal with overly rich smells (I feel physically sick from the smell of big tiger lilies), textures (itchy clothes labels, I am looking at you), images (bright lights, for instance), and certain tastes. 

Sensory overload or overstimulation, is when one or more of our 5 senses are overwhelmed. It can occur in individuals experiencing and living with certain conditions, such as anxiety, PTSD (posttraumatic stress disorder), ADHD (attention deficit hyperactivity disorder), and ASD (autistic spectrum disorder). It may also occur in anyone without a diagnosis, not living with a particular condition. There are individual differences within sensory profiles, which means different stimuli may affect different people in a variety of ways. 

Sensory disintegration is a condition (also known as sensory processing disorder), when the brain struggles to receive and respond to sensory information. This results in someone being over or under reacting to input. This is often a symptoms of autistic spectrum disorder. 

Sensory integration and regulation can be promoted in a few ways. If we are sensorially regulated, we will be more able to calmly sit through work meetings, learn new things, follow complex instructions, have coherent conversations and feel generally calmer. Depending on your individual differences, you can create a sensory diet (set of activities) to help you to self-regulate effectively, getting less overwhelmed in time and becoming more resilient. 

Tips

Understand your needs

What are your triggers? Do you get more tired and overwhelmed at certain times of the day? For instance, I am more alert in the morning, so I always try to do complex tasks earlier in the day. In the afternoon, I know that I might miss important instructions during a work meeting, so I make sure to record the meeting and make a note of key points.

Which of your senses is more “sensitive”? My sense of touch is particularly easily overstimulated, so I find that taking hot showers and wrapping myself up in heavy blanket helps me feel more rested.

Do you need a routine or do you feel stifled by noting down every minute of your day? Do you feel like you need to exercise and talk to people (seek sensations actively), or do you sometimes need to be alone in a quiet space (avoid sensations)?

You can note down how different stimuli make you feel, as well as ask your friends and family whether they have noticed anything about your reactions to certain inputs.

Tactile sensations and ideas

Putting on a cream or lotion all over your body before bed. Putting your face in ice water. Having a hot shower. Buying a fidget toy. You can also get fidget jewellery, which is more formal and office-friendly and looks pretty. If you like deep pressure, you could try getting a massage and also buying a weighted blanket.

Craving movement and activity 

Give yourself a movement break every 30 minutes. You can get up and get water, for instance. When I was revising for my GCSE exams, I would get up for 3 minutes every 30 minutes and then after 1 hour and a half, I would eat an apple and go outside for 10 minutes. 

You could join a gym or a running club in your area. You could go on hikes with friends on weekends. Try star jumps or sit-ups for a short burst of activity. 

Auditory stimulation

Some people sleep better with white-noise machines. I find the sound of a crackling fire relaxing so I sometimes lie down and listen to that for 10 minutes. I also enjoy working to classical music or meditation bells; I feel more relaxed and focused. 

Test out the different sensory tools

Not every sensory diet is going to be right for everyone. It’s important to not get discouraged if something does not work for you and try again. You could go to a shop for children’s toys and try out different things like kinetic sand, slime, and fidget spinners.

Elizabeth Kaplunov, PhD is a chartered psychologist who evaluates projects about health technology for disabled and vulnerable people.