Sensory Processing and Experiences
The world was not designed for us. We can redesign our corner of it. — Autistic self-advocacy
Understanding Sensory Processing
Most autistic people experience the world through a different
sensory lens. Sensory processing differences are a **core feature**
of autism (recognised in the DSM-5 since 2013). These differences
can manifest as **hypersensitivity** (over-responsive), **hyposensitivity**
(under-responsive), or both, and they can vary by day, energy level,
and context.
The Eight Senses
👁 Vision (Sight)
**Hypersensitive**: fluorescent lights may flicker visibly, bright
sunlight may be painful, busy visual environments may be overwhelming,
patterns may appear to move, difficulty filtering visual information.
**Hyposensitive**: may seek out bright colours, spinning objects,
visual patterns, or find visual stimming enjoyable (hand-flapping
near eyes, watching reflections or water).
- **Tip**: try tinted lenses, sunglasses indoors, dimmer switches
- **Tip**: reduce visual clutter in your space
- **Tip**: use dark mode on screens and reduce brightness
- **Tip**: keep one visually calm room available for recovery
👂 Auditory (Hearing)
**Hypersensitive**: sounds may be physically painful, difficulty
filtering background noise, hearing sounds others cannot detect (like
electronic hums, clocks, or distant conversations), startle easily.
**Hyposensitive**: may seek out loud music, hum constantly, enjoy
deep bass vibrations, or not notice when called.
- **Tip**: noise-cancelling headphones or earplugs (e.g., Loop, Flare)
- **Tip**: white noise or brown noise machines
- **Tip**: ask for quiet workspaces at work or school
- **Tip**: identify your auditory triggers and plan around them
- **Tip**: use subtitles when watching video content
👃 Olfactory (Smell)
**Hypersensitive**: perfumes, cleaning products, and cooking smells
may cause nausea, headache, or overwhelm. May detect smells others
cannot. Food refusal may be partly smell-based.
**Hyposensitive**: may not notice body odour, may sniff objects or
people, may seek out strong or specific smells.
- **Tip**: unscented products for personal care and cleaning
- **Tip**: keep a preferred scent item for grounding (lavender, etc.)
- **Tip**: request scent-free policies in shared spaces
👇 Tactile (Touch)
**Hypersensitive**: clothing tags, certain fabrics, light touch may
be painful or deeply unpleasant. Hugs may be overwhelming. Temperature
sensitivity may be extreme. Strong aversion to certain textures.
**Hyposensitive**: may seek out deep pressure (weighted blankets,
tight clothing), may not notice minor injuries, may constantly
touch surfaces and textures.
- **Tip**: remove all clothing tags, choose soft natural fabrics
- **Tip**: weighted blankets (typically 10% of body weight)
- **Tip**: compression clothing for proprioceptive input
- **Tip**: respect your touch boundaries — you never have to accept unwanted touch
👅 Gustatory (Taste)
**Hypersensitive**: strong reaction to flavours, textures of food,
temperature of food, mixing of flavours. This is not "picky eating"
— it is a genuine sensory experience. Some foods may trigger a gag
reflex. ARFID (Avoidant/Restrictive Food Intake Disorder) is common.
**Hyposensitive**: may seek out very spicy, sour, or intensely
flavoured foods, or chew non-food items.
- **Tip**: find "safe foods" and do not shame yourself for limited diets
- **Tip**: work with a sensory-aware nutritionist if needed
- **Tip**: separate foods on the plate if mixing is distressing
- **Tip**: experiment with food temperature — sometimes it changes tolerability
🧭 Vestibular (Balance & Movement)
**Hypersensitive**: motion sickness, dislike of swings, lifts,
escalators, or anything involving unexpected movement changes.
May feel dizzy or nauseous from visual movement (like scrolling screens).
**Hyposensitive**: may seek out spinning, rocking, swinging, or
constant movement. Difficulty sitting still.
- **Tip**: rocking chairs, fidget devices, or standing desks
- **Tip**: controlled movement breaks throughout the day
- **Tip**: motion sickness remedies for travel
💪 Proprioceptive (Body Awareness)
**Hyposensitive**: may bump into things frequently, appear "clumsy,"
use excessive force on objects, have difficulty with fine motor tasks.
Craves deep pressure. May press hard when writing.
Proprioceptive input is generally calming and regulatory for most
autistic people.
- **Tip**: weighted blankets, lap pads, or weighted vests
- **Tip**: chewy jewellery or oral motor tools
- **Tip**: heavy work activities (carrying, pushing, gardening)
- **Tip**: bear hugs or body-length pillow squeezes
🌡 Interoceptive (Internal Body Signals)
This often-overlooked sense involves recognising internal body
states: hunger, thirst, pain, temperature, needing the toilet,
emotional states. Many autistic people have **poor interoception**,
leading to missed meals, dehydration, not recognising illness until
it is severe, or difficulty identifying emotions.
- **Tip**: set regular reminders for food, water, and toilet breaks
- **Tip**: use a body check-in chart at regular intervals
- **Tip**: learn to recognise your earliest signs of hunger/thirst
- **Tip**: a structured daily routine ensures basic needs are met even when interoception fails
Building Your Sensory Toolkit
Essential Sensory Tools
Every autistic person benefits from building a personal sensory
toolkit — items that help regulate sensory input throughout the day.
- **Ear protection**: Loop earplugs, Flare Calmer, noise-cancelling headphones (Sony WH-1000XM5, AirPods Pro)
- **Visual**: sunglasses, tinted lenses, hat with brim, eye mask
- **Tactile**: fidget spinner, tangle toy, stress ball, smooth stones
- **Oral**: chewy jewellery, gum, crunchy snacks, ice water
- **Proprioceptive**: weighted blanket, compression vest, resistance band
- **Olfactory**: essential oil roller, scent-free products, nose clips
- **Vestibular**: rocking chair, wobble cushion, swing
Sensory Diet
An occupational therapist can help design a **sensory diet** —
a personalised plan of sensory activities scheduled throughout the
day to maintain optimal arousal levels. Key concepts:
- **Calming activities**: deep pressure, slow rocking, dim lighting, soft textures, warm bath, heavy blanket
- **Alerting activities**: cold water, crunchy food, bright colours, fast movement, strong flavours, upbeat music
- **Organising activities**: chewing, pushing/pulling, jumping, carrying heavy items, fidgeting with resistance
Managing Sensory Overload
Recognising Overload
Sensory overload occurs when the brain receives more sensory input
than it can process. Early warning signs include:
- Increasing irritability or anxiety
- Difficulty concentrating or processing language
- Covering ears or squinting
- Feeling "buzzy," disconnected, or foggy
- Restlessness or urgent need to leave
- Physical symptoms — headache, nausea, rapid heartbeat
During Overload
When overload happens, prioritise removing yourself from the
overwhelming environment.
- **Leave** the environment if possible — no explanation needed
- **Reduce input** — earplugs in, sunglasses on, hood up
- **Deep pressure** — hug yourself, press against a wall, weighted item
- **Breathe** — slow, deep breaths to activate parasympathetic system
- **Stim freely** — rocking, humming, hand-flapping all help regulate
- **Use safe foods** — a familiar snack can ground you
- **Dark, quiet space** — even a bathroom stall can work in a pinch
Recovery After Overload
Overload takes a real physical and emotional toll. Recovery is not
optional.
- Rest in a low-sensory environment for as long as you need
- Reduce demands and expectations for the rest of the day
- Engage in special interests or comforting routines
- Accept that recovery may take hours or even days
- This is not weakness — it is your nervous system healing
Creating Sensory-Friendly Spaces
Home Environment
Your home should be your sensory sanctuary. Consider these
modifications:
- **Lighting**: warm-toned LED bulbs, dimmer switches, avoid fluorescent
- **Sound**: soft furnishings to absorb sound, white noise machine
- **Clutter**: minimise visual clutter, have dedicated "messy" and "clean" spaces
- **Textures**: soft blankets, comfortable clothing easily accessible
- **Temperature**: fans, heaters, and layers readily available
- **Quiet room**: designate one room as low-sensory recovery space
- **Smell**: unscented products, air purifier, avoid air fresheners
Workplace & Public Spaces
Advocate for sensory accommodations:
- Request quiet workspace, away from high-traffic areas
- Use headphones or earplugs at work
- Ask about flexible working arrangements for sensory reasons
- Many shops now offer "quiet hours" — take advantage of them
- Supermarket delivery can avoid sensory overwhelm of shopping
- Cinema "relaxed screenings" or "sensory friendly" showings
- What if people judge me for wearing earplugs or sunglasses indoors?
- Your sensory needs are **medical needs**. You would not apologise for wearing glasses. Sensory tools are equally valid. Most people are either indifferent or curious. A simple "they help me focus" explanation is sufficient if you want to give one.
- Is it okay to leave social situations when I am overloaded?
- **Absolutely yes.** Leaving is a healthy self-care strategy. You can say "I need some air" or "excuse me for a moment" — or simply leave without explanation. Your wellbeing comes first.