Understanding and Managing Sensory Sensitivities

For many autistic people, the world is experienced through a sensory lens that is uniquely tuned. The scent of a flower, the background hum of an office, the texture of a jumper, or the brightness of a supermarket-these are not just fleeting sensations but can be powerful, intense experiences that profoundly shape daily life. Understanding these sensory differences is one of the most crucial steps towards supporting autistic well-being.

This article aims to explain the sensory processing differences common in autism. We will explore what it means to be over-sensitive or under-sensitive, look at how this can affect a person across all their senses, and offer practical strategies for both autistic people and those who support them to manage sensory needs and create more comfortable environments.

The Autistic Sensory World: An Overview

What does it mean to have different sensory processing? For autistic people, the brain can process sensory information from the environment differently from neurotypical people. This is not a choice or a preference; it is a fundamental neurological difference. These differences can generally be categorised in two main ways:

• Hypersensitivity (Over-sensitivity)

  This is when a person's senses are, in effect, "turned up too high". Everyday sights, sounds, and other stimuli that most people might not even notice can feel overwhelming, distracting, or even physically painful. A person who is hypersensitive may actively try to avoid situations or stimuli they find distressing.

• Hyposensitivity (Under-sensitivity)

  This is the opposite, where a person is less sensitive to sensory input than most people. They might need more intense sensory experiences to register them, which can lead to sensory-seeking behaviours as they look for stronger input to feel regulated and engaged with their surroundings.

It is very common for an autistic person to have a unique mix of both hyper- and hypo-sensitivities across their different senses.

A Deeper Dive into the Senses

But are our five main senses the only ones affected? The sensory world is more complex, and autism can influence all aspects of it.

• Sight (Visual Sensitivity)

  A person who is visually hypersensitive might find bright sunlight or the flicker of fluorescent lights in a classroom or shop physically painful, causing headaches or disorientation. They may need to wear sunglasses indoors or prefer dimly lit rooms. Someone who is visually hyposensitive, however, might crave bright, colourful lights and visually stimulating environments to feel happy and alert.

• Hearing (Auditory Sensitivity)

  For someone with auditory hypersensitivity, everyday sounds can feel amplified and intensely jarring. A school assembly or a busy cafe might feel unbearably loud, causing discomfort and anxiety. Conversely, a person with auditory hyposensitivity might seek out noise, enjoying loud music or creating their own sounds like humming to provide the auditory input they need.

• Touch (Tactile Sensitivity)

  A common challenge for hypersensitive people is the feel of clothing. A label in a shirt or the seam in a sock can feel like a tiny pebble in a shoe-a constant, irritating distraction. A light, unexpected touch from another person can also be very distressing. A hyposensitive person, on the other hand, may seek out tactile input, craving the feeling of deep pressure from a tight hug or a weighted blanket.

• Smell and Taste (Olfactory and Gustatory Sensitivity)

  Many autistic people have a very keen sense of smell and taste. A person who is hypersensitive might find the smell of certain foods, perfumes, or cleaning products to be overpowering and nauseating. This can also affect eating, as certain tastes or food textures can be so off-putting that they lead to a very limited diet. Others who are hyposensitive may crave very strong flavours, such as extremely spicy or sour foods.

• Balance (Vestibular System)

  This sense helps us with balance and spatial awareness. Some autistic people may experience this differently, perhaps feeling dizzy or unsteady easily (hypersensitive) or, conversely, enjoying and seeking out movements like spinning and rocking to stimulate this sense (hyposensitive).

• Body Awareness (Proprioception)

  This is the sense of knowing where your body is in space. A person who is hyposensitive to proprioceptive input may have difficulty knowing where their body is, which can lead to clumsiness or a tendency to bump into things. They often seek out activities that give strong feedback to their muscles and joints, such as jumping, pushing heavy objects, or using weighted blankets.

Managing Sensory Overload: Practical Strategies

When the sensory information from the environment becomes too much for the brain to handle, it can lead to a state of sensory overload. This experience of being completely overwhelmed can result in intense anxiety, a meltdown (an externalised response like crying or shouting), or a shutdown (an internalised response where a person becomes withdrawn and unresponsive).

What can be done to manage this? Fortunately, there are many practical strategies and tools that can help. For autistic people, it is about creating a personal "sensory toolkit". This might include:

• Sensory Tools

  Things like noise-cancelling headphones or discreet earplugs can reduce overwhelming sound. Sunglasses or tinted lenses can manage painful bright light. Fidget toys can provide a necessary tactile outlet for restless energy and help with focus. Weighted blankets or lap pads can provide calming deep pressure.

• Environmental Control

  Creating a sensory-friendly "safe space" at home is a powerful strategy. This is a personal area where you can control the sensory input-a quiet corner with soft lighting, comfortable cushions, and your favourite calming objects. Using blackout curtains or dimmable lights can also help manage the home environment.

• Planning and Preparation

  Often, managing sensory sensitivities is about planning ahead. This could mean visiting a shopping centre at a quieter time, looking at photos of a new place before you go, or always knowing you have an exit strategy if you start to feel overwhelmed.

How Family, Friends, and Colleagues Can Help

Creating a supportive environment is a team effort. For non-autistic people who want to help, small adjustments can make a world of difference.

• Communicate and Ask

  Never assume. The best way to know what helps is to ask the person about their sensory needs and preferences. You could ask, "Is the music too loud for you?" or "Is there anything I can do to make this space more comfortable?"

• Be Mindful of Your Own Sensory Impact

  Be aware that things you may not notice, like strong perfume or aftershave, can be very unpleasant for a hypersensitive person.

• Adapt the Environment

  Where possible, offer to make simple changes. This could be dimming the lights, turning down the television, or closing a door to reduce background noise.

• Respect Personal Space

  Unexpected touch can be very jarring. Always ask before offering a hug or touching someone's arm.

• Understand Stimming

  Remember that stimming is a natural and often necessary behaviour for self-regulation. Unless it is causing harm, it should be accepted and not suppressed.

Creating a Sensory-Friendly World

Ultimately, understanding and managing sensory sensitivities is fundamental to autistic well-being. It is a partnership between autistic people developing their own personal strategies, and a wider community that is willing to listen, learn, and make compassionate adjustments.

By working together, we can help to create a world that is less overwhelming and more accommodating, allowing everyone, regardless of their sensory profile, to feel safe, comfortable, and able to thrive.