What Causes Sensory Sensitivities?
Sensory sensitivities stem from how our nervous system processes sensory input. For some people, their nervous system may interpret ordinary sensations as overwhelming or even threatening. It’s not uncommon to see these sensitivities tied to conditions such as autism (ASD), Attention-deficit/hyperactivity disorder (ADHD), or sensory processing disorder (SPD). However, sensory challenges can also arise in individuals without any specific diagnosis due to factors like high stress levels, anxiety, or even vitamin and mineral deficiencies.
Here’s how it works in simple terms. When our nervous system feels dysregulated or under threat, it often shifts into a state of hyper-awareness. This heightened state can make seemingly small irritations, like the texture of a wool sweater or the sound of a ticking clock, feel unbearable. Our body’s natural response? Avoidance. We create routines, rigid patterns, or gravitate toward environments that feel safe and comforting.
But what happens when avoidance isn’t possible? When a child refuses to wear shoes for school or when an adult struggles to concentrate at work because their uniform feels itchy and restrictive? The key is to identify practical ways to adapt and support sensory needs without sacrificing safety or functionality.
How to Identify Sensory Triggers
Before managing sensory sensitivities, it’s important to first identify what triggers the distress. Our sensory needs checklist and sensory chart can help.
Begin with these steps:
Observe Behaviour Patterns
Pay attention to when feelings of discomfort or frustration arise. Is your child tearing off their shoes as soon as they’re put on? Are loud gatherings or bright spaces overwhelming for you? Identifying these patterns is the first step toward understanding sensory needs.
Track Environmental Factors
What’s happening in the environment when you or your child feels upset? Is there noise, a strong smell, or an uncomfortable fabric? By connecting environmental changes to behaviour, you can begin noticing specific triggers.
Consider Internal Factors
External stimuli aren’t always the cause. Physical sensations like hunger, fatigue, or anxiety may heighten sensory sensitivities. Maintaining a healthy balance of rest, nutrition, and hydration can make a surprising difference.
Seek Input from Others
If you’re unsure about certain triggers, consult others who spend time with you or your child. Teachers or caregivers, for instance, may have valuable insights to share.
Recognising triggers not only helps create a more supportive environment but also fosters empathy for yourself or your loved one. Understanding why certain experiences feel distressing is a powerful step toward meaningful change.
Practical Ways to Manage Sensory Sensitivities
Managing sensory needs involves thoughtful adjustments and, over time, building tolerance. Here are some strategies to consider:
Start Small with Accommodations
Rather than expecting immediate changes, focus on small, manageable adjustments:
For clothing sensitivities: Explore soft, tagless fabrics and seamless designs. If wearing shoes feels uncomfortable, try shoe liners or softer materials to reduce irritation.
For noise sensitivities: Noise-cancelling headphones or earplugs can create a calming barrier in busy environments.
For light sensitivities: Sunglasses or wearing a visor can dim the impact of bright spaces.
Creating a sensory-friendly toolkit that includes these accommodations can offer immediate relief and validation of the need for comfort.
Gradual Exposure to Build Tolerance
Once you have identified and accommodated sensory triggers, gradually introducing small amounts of exposure can help build tolerance over time. This process must be done gently and at a pace that feels safe:
Encourage children to touch or wear small textures they dislike for short intervals, gradually extending the time as they become more comfortable.
Use sound or light desensitisation tools, such as apps that simulate background noise at adjustable intensities.
This approach helps signal to the nervous system that these sensations are not a threat, allowing it to regulate itself more effectively.
Create Safe Sensory Spaces
Design environments that promote sensory comfort:
Try a sensory corner at home featuring items like weighted blankets, fidget tools, calming lights, and soft textures.
For children, ensure quiet zones are available at school where they can decompress when overstimulated.
Knowing a safe sensory space is accessible can provide a powerful sense of security.
Support Healthy Nervous System Regulation
A dysregulated nervous system is more prone to heightened sensory reactions. Supporting regulation through the following can ease sensitivities:
Nutrition: A balanced diet rich in vitamins and minerals (e.g., magnesium and omega-3s) is essential for nervous system health.
Routine: Predictability in daily routines reduces stress, fostering calmness.
Physical Activity: Regular exercise, particularly calming activities like yoga or swimming, helps regulate the nervous system and release built-up stress.
Teach Self-Advocacy and Communication
Empower children and adults alike to express their sensory needs:
Encourage phrases like “This feels scratchy” or “I need quiet time.”
Equip them with tools for self-soothing when triggers arise.
Teaching self-advocacy not only boosts confidence but also helps others around them provide better support.
Small Changes, Big Impact
Navigating sensory needs can sometimes feel overwhelming, but small changes truly make a big difference. Whether it’s replacing scratchy tags with soft seams or simply offering noise-cancelling headphones, every adjustment builds a foundation for safety and comfort.
Most importantly, don't rush. Sensory sensitivities are deeply personal experiences. The process of adapting and building tolerance will look different for everyone. Start small, seek support if needed, and celebrate progress along the way.
Empower Yourself and Others with Understanding
Living with sensory sensitivities doesn’t have to mean struggling alone. By understanding the underlying causes and implementing thoughtful strategies, you can create supportive environments that prioritise both comfort and safety. Whether for yourself, your child, or someone you care for, small, empathetic steps can lead to profound growth.
If you or someone you know needs further guidance navigating sensory needs, remember that support is always available. Consider reaching out to a psychologist, occupational therapist, or support group to build confidence and learn skills tailored to individual goals.
If your sensory needs are linked with ASD & ADHD diagnosis, explore our online course that may help you on your journey.