Sensory Processing Disorder and Coping Techniques
Have you ever wondered why you can’t stand the smell of that one perfume or the texture of that one shirt? How about why you love the sounds of certain music and are irritated by others? It all boils down to two words: Sensory Processing.
Everybody perceives the exact same sensations differently. The cool breeze may chill someone to the bone while it helps cool the person next to them. As adults, we are typically capable of adapting our environment or our behavior to adjust the sensory input we receive.
What is Sensory Processing Disorder?
Sensory processing disorder or SPD is when we are unable to adjust and cope with the sensory experiences in life. There is no test for SPD and it is not included in the DSM-5 nor is it considered a neurological condition. It is a broad term used to describe a condition in the perception of sensory input.
Sensory processing disorder exists on a large spectrum. Adults and children can experience it by preferring a much smaller amount of basic sensory input as compared with their peers (hypersensitive) or requiring much larger amounts of certain inputs to feel regulated and focused (hyposensitive). It’s possible to be hypersensitive to certain inputs and hyposensitive to other inputs.
Most people are typically capable of enduring unpleasant stimuli for short periods of time. Have you ever been inside that store in the mall that is blasting music and has an overwhelming scent of cologne? For some adults, basic sensory inputs they experience daily are perceived as strongly as we perceive that store in the mall. These adults may be experiencing sensory processing disorder.
Adults with sensory processing difficulties may or may not be able to cope with the varying amounts of stimuli throughout the day. When an individual is unable to cope, this could lead to dysfunction in daily occupations. For example, the sound of people chewing may be so noxious that it prevents you from eating with family. Or the smell of fish at the supermarket may prevent someone from going inside to shop. If an individual is unable to perform the daily tasks and occupations that are required of them due to the sensory experiences surrounding that task, they may have sensory processing disorder. Some people compensate and adapt their daily routines to work around their sensory preferences without even realizing it. Some people may be unable to compensate or adapt and require assistance to cope with their sensory processing needs.
What Sensory Overload May Look Like
Behavioral changes: Displaying signs of agitation, restlessness, or seeking sensory stimulation to cope.
Difficulty concentrating: Finding it hard to focus or becoming easily distracted.
Emotional distress: Feeling anxious, irritable, frustrated, or overwhelmed.
Physical discomfort: Experiencing headaches, fatigue, or a sense of being physically drained.
Sensory hypersensitivity: Being easily startled or bothered by bright lights, loud sounds, strong smells, or certain textures.
Withdrawal or avoidance: Feeling the need to retreat from overwhelming environments or activities. Needing alone time or feeling like nobody understands your needs; usually leading to social withdrawal.
What Can Help?
Aside from seeking out an occupational therapist, there are certain things that can be done on a daily basis to help adults cope with sensory processing difficulties; some suggestions are below:
Identify your sensory triggers
Identifying your triggers is the first step in managing your sensory system. If you can’t specify what is bothering you, it is unlikely that you’ll be able to fix the problem. Triggers are everywhere, therefore you may need to make a checklist (mental or physical) to jot down what is overwhelming you and what soothes you. This technique will not only help you identify your triggers but also pinpoint what sensory inputs you crave or find calming.
Getting preferred sensory input as frequently as possible
Provide your body with the input that it craves or enjoys throughout the day, starting right when you wake up. This will help you feel more calm, focused, and ready to cope when exposed to a non-preferred stimulus. Can’t think of inputs you enjoy? Think of all five senses. Smell your favorite smell first thing in the morning or have your favorite taste. Do a few stretches or a workout to get the body settled through proprioceptive input (moving the joints). Go for a short walk or sit in a rocking chair for vestibular input. Keep cozy slippers near the bed for a regulating tactile experience first thing in the morning. Listen to your favorite song or open the windows to listen to nature. Bathe yourself in a few of your favorite sensations to begin each morning and try to squeeze them in throughout the day.
Have a set plan for times of sensory overload
Whether you’re at home, school, work, or in the car, have a sensory plan ready for use when you need a break or the environment is overstimulating. For example: keep your favorite smells nearby and take a few deep breaths of it, listen to your favorite song in the car or keep headphones nearby, use a fidget item, grab a snack on the go, take a few deep breaths, or massage your temples. Providing the body with positive sensations helps decrease focus from the negative sensations we may be experiencing. Use your go-to tool before, during, and after non-preferred sensory experiences to keep the body a little more regulated during daily occupations and activities.
Take moments throughout the day to assess how your sensory system is doing
Has it been an overstimulating day? Maybe you need to decrease the input in your environment. Has it been an understimulating day? Maybe you need to increase some of your preferred inputs. Try to recognize your patterns and prepare your environment for success based on your scheduled activities for the day. If you know you have a busy day, maybe work in some proprioceptive/vestibular input early on to help prepare the body and get good energy flowing. Do you know a slow day is coming up? Set out activities and tasks that will help keep you stimulated (or maybe activities you’ve been procrastinating) to keep the body and mind stimulated. Allow yourself to adjust plans to meet your sensory needs without experiencing guilt. We are often so ready to put our loved one’s sensory needs ahead of our own. Ensuring that you are as regulated as possible will allow you to better participate in family activities. Use this blog as a reminder to check in with yourself daily to make sure your sensory needs are being met.
