Ways Special Needs Parents Can Calm Their Own Sensory Overload

Our senses are bombarded by stimuli all day long. This can add up and building in breaks and times of reduced stimuli can provide rest and reprieve. But, there are ways special needs parents can calm their own sensory overload.

You may already address sensory overload for your child. Maybe you have tried noise reducing headphones, weighted blankets, or pressure vests. You may also avoid crowded shopping areas, bright lights, or have a sign asking visitors not to ring the doorbell.

Become Aware of Your Own Sensory Overload

Taking stock of the many ways you, too, are bombarded by various sensory stimuli throughout the day can help you find ways to reduce them and in turn reduce the toll they are taking on your overall well-being.

Let’s look at some common areas and ways you may be dealing with sensory overload.

Sight and Possible Sensory Overload

• Do you have a commute that puts strain on your eyes as you drive into the sunrise or the sunset?
• Do you spend long hours in front of the computer for work or fun?
• Do you drive at night and have to focus extra hard due to headlights and/or poorly lit streets?
• Do you have to be hypervigilant of your surroundings?

Sounds and Possible Sensory Overload

• Do you have a loud work environment?
• Does your child yell or cry often?
• Do you live near a highway or airport?
• Does your child engage in repetitive verbal behaviors?

Explore other senses as well. How are you affected by smells, textures, and tastes?

Reflect on How You are Affected by Sensory Overload

Once you have a better understanding of how much you are exposed to various sights, sounds, and other stimuli, take time to reflect and figure out how your frequent experiences may be affecting you.

Think of about five areas that make you feel overwhelmed. These are areas you would like to reduce.

Now that you have a better understanding of how various experiences and sensory stimuli are affecting you, let’s look at ways to reduce negative aspects and increase opportunities for both rest and positive, relaxing sensory experiences.

Reduce Sensory Overload

Here are some quick ideas to start reducing sensory overload.

Ways to Reduce Overwhelming Your Sense of SIGHT

• Turn down the lights in your office. My room has two switches and keeping one off, means only half of the bulbs are activated.
• Choose a desk lamp instead of overhead lights.
• Open curtains to optimize natural light.
• Turn down the brightness on your computer, tablet, and phone screens.
• Take regular screen breaks to prevent vision strain. This can be as simple as setting a timer and then looking at a blank wall for a bit to rest your eyes.

Ways to Reduce Overwhelming Your Sense of HEARING

• Run machines when you will be on another side of your home. For example, running a dishwasher while cooking can add additional noise. If your laundry machine and dryer are near a main part of the home, try running them when you will be further away when possible.
• White noise machines can help reduce intruding sounds such as traffic, neighbors, and general home noise. These are especially helpful in the evenings and during sleep.
• When possible wear earbuds to block out sounds. I do this when working at the table and my child is gaming.
• Ask family members to lower all device volume by a few degrees. If your device has a number, it is helpful to ask them to keep it below what you find comfortable.
• Reduce the volume of your headphones. Many phones will let you know how loud your average listening has been from week to week. Try to lower it over the course of the next week.

Conclusion: Ways Special Needs Parents Can Calm Their Own Sensory Overload

We focused primarily on ways to address visual and auditory sensory overload. Try a few of the suggested ways to reduce overwhelm the next few days or weeks and see how it affects your overall well-being.

Sensory overload can lead to muscle tension. We look more at easing tension in Self Care at Home: Quick Ways to Ease Muscle Tension.

You may also be interested in strategies found in Creating a Calmer Home for Special Needs Families.

Join us on the Full Cup Caregiver Facebook Page to share ways you have found to reduce sensory overload and learn more ideas from other parents and caregivers.