Does the person’s mood usually change when overwhelmed? How? Notice if any self-calming behaviors tend to happen during overwhelm. What tends to calm this person when things are getting bad? This can help you notice when overload is coming. Are abilities lost or limited during overload? Normal abilities can become harder or impossible to use during overload. If their speech, motor skills, or other skills start worsening before overload, then that’s a useful warning sign. If you’re thinking of a loved one, try asking them what happens and how they feel when overwhelmed. They may be able to tell you what to look for.
If lighting is overwhelming, use a lamp instead of fluorescent lighting. You can also use darker bulbs instead of bright bulbs. Use blackout curtains to minimize light. [4] X Research source If indoor lights are overwhelming, using sunshades can be helpful. [5] X Research source
Having earplugs, headphones, and white noise may come in handy when noises seem too overwhelming. [7] X Research source Use short yes/no questions if you’re talking to someone who’s overwhelmed. They can respond with thumbs up/thumbs down.
Respect touch boundaries. Don’t force it, and pay attention if they pull away or say they don’t want to be touched. Don’t startle them. Let them see you coming if you’re going to touch them (or say you’re going to touch them). Come from the front, not from behind. [9] X Research source Give them time to lean away or say no if they can’t handle it right now. Encourage comfortable clothes. Itchy or painful clothes shouldn’t be worn, no matter what the occasion is. Remember that touch sensitivities may be worse on some days than others, so some clothes may be sometimes OK and sometimes not.
Remove as many unpleasant scents as possible from the environment. You could buy unscented products, or you may enjoy getting crafty and making your own unscented toothpaste, soaps, and detergent. Avoid overdoing it, even if it’s a “nice” smell. Overpowering smells are unpleasant, even if the smell is sweet in smaller amounts.
If the person seems overwhelmed by movement or is inactive, you can try slowing down your own movements or practice moving slowly and carefully to different positions (transitioning from laying down to standing, etc. ).
Assign noisy or intense chores to someone who doesn’t mind doing them. Try having them done when the sensitive person is elsewhere. If someone wants to do something intense, keep it in a limited space. For example, if someone wants to play a loud video game, have them do it in a bedroom instead of in the main area.
Think about a sensory diet as you would a healthy, balanced food diet. You want the person to get the necessary nutrients from a variety of sources, but you don’t want them to get too much or too little of something, either, as this could impair growth or a healthy, functioning body. With a sensory diet, you want the person to have a balanced experience of different sensory inputs. So, if the person is overstimulated by auditory stimulation (or sound), you may minimize verbal directions and instead use more visuals and spend time in places with minimal background noise or allow them to use earplugs. However, the auditory sense still needs nourishment, so you also give the person time to listen to their favorite music. [15] X Research source Minimize unnecessary sensory input by limiting the visual material in the room, allowing the use of headphones or earplugs, finding clothing that is comfortable, using scent-free detergents and soaps, and so on. The hope of the sensory diet is to calm the person and possibly normalize sensory input, teach the person to manage impulses and emotions, and increase productivity. [16] X Research source
Respond to your needs early on, and they will be easier to handle. If you are in public, consider excusing yourself to the bathroom, or say “I need some air” and go outside for a few minutes. If you are in a home, see if there’s a place to lie down and briefly rest. Say “I need some alone time” if people are trying to follow you when you can’t handle it.
Meeting these essential needs is important for everyone, but it may be especially important for highly sensitive people or those with SPD. [19] X Research source
You may need to set limits on conversations. If long conversations drain you, politely excuse yourself. If you are a caretaker or parent, monitor the child’s activity and find patterns of when too much tv or computer starts to be overloading.
Use the coping mechanisms that help you best. You may instinctively know what you need, like rocking or going somewhere silent. Don’t worry if it’s “weird” or not; focus on what can help you.
Remember, they aren’t doing this on purpose. Being judgmental will only worsen their stress level.
Physical aggression usually is a response to provocation (such as being grabbed or cornered). Give them space. Back up if they flail or throw things. You can also try placing cushions (either to protect them or to provide something safe they can throw).
Holding hands is usually too much during sensory overload, since hands are often warm, hairy, and/or sweaty. If you want them to hold something and follow you, try offering them a sleeve or string.
Shoo away onlookers. Being stared at or pestered with questions can be awful when someone is having a hard time.
Sometimes, overloaded people are soothed by a tight hug or a back rub. Other times, being touched makes it worse. Offer it, and don’t worry if they say no; it isn’t personal. Don’t trap them or get in their way. They may panic and lash out, such as pushing you away from the door so that they can leave.
Don’t ask questions unless necessary. Just like how you shouldn’t try to get a frozen computer to do more tasks, asking the person to process more spoken words can be too much.
As a caretaker, It’s easy to respond in your own frustration, but remind yourself that they cannot help their behaviors and they need your support. If you see someone using a harmful coping mechanism, alert someone who knows what to do (e. g. a parent or therapist). Trying to grab them may cause them to panic and lash out, putting both of you at risk for getting hurt. A therapist can help develop a plan to replace the harmful coping mechanism.
If you know of something that usually calms them (e. g. their favorite stuffed animal), bring it to them and set it within arm’s reach. If they want it, they can grab it.
