Welcome to the latest discussion from the Neurodivergent Nook podcast. Today we are exploring sensory needs, sensory differences, and the overwhelm that often follows.
We process the world around us constantly. However, for neurodivergent individuals, this bottom-up processing means every single input arrives all at once. We cannot simply filter out what we do not want to notice, which makes moving through daily life incredibly exhausting at times.
Whether you are a parent, an educator, or a neurodivergent person looking to better understand your own experiences, learning how to navigate sensory input is a vital step toward a more comfortable life.
The Eight Senses
You likely learned about the five standard senses in primary school. Yet, we actually have eight senses. The additional three are crucial for understanding how we interact with our environment:
- Vestibular: This governs our sense of balance and spatial orientation.
- Proprioception: This tells us where our body parts are relative to everything else.
- Interoception: This is our internal alert system. It processes bodily signals like knowing when you are thirsty, feeling hungry, sensing pain, or needing the toilet.
Many of us go through life without ever learning about these extra three senses. If someone struggles with interoception, they might become irritable or lethargic simply because their brain missed the signal to eat lunch. Understanding this helps us treat ourselves and others with far more compassion.
The Power of Autonomy
People often wonder why an autistic or ADHD person might happily attend a loud music gig but experience a sensory meltdown when a fire alarm rings. The difference comes down to autonomy.
Having control over our sensory input completely changes how our nervous system responds to it. Choosing to wear headphones and play loud music can successfully block out the chaotic, overwhelming noise of a crowded secondary school corridor. In this context, loud noise becomes a regulating tool rather than a triggering one. Safe, chosen environments allow us to enjoy intense sensory experiences without distress.
Practical Grounding Techniques
When sensory overload happens, we need reliable tools in our back pocket. Here are a few practical strategies to try:
- Remove one sense: Simply closing your eyes shuts off a massive stream of visual data, giving your brain an immediate break.
- Try box breathing: Breathe in for four seconds, hold for four, and exhale for four. Placing a hand on your chest while doing this adds a physical grounding sensation.
- Use tech for interoception: Set daily alarms on your phone to remind you to drink water, eat a piece of fruit, or stretch.
- Keep fidget tools handy: Fidgets provide excellent proprioceptive input. Squeezing or manipulating an object can help you sit still and focus during long meetings or classes.
Creating Supportive Environments
Exposure therapy does not work for neurodivergent sensory needs. Forcing a child to sit in a chaotic, echoing dinner hall will not make them magically get used to the noise. Instead, we must create highly individualised, supportive environments at home and in the classroom.
Educators and parents need to be curious rather than reactive. If a child is dysregulated, look holistically at their day. Ask yourself if they have eaten breakfast, or if the humming fluorescent classroom lights are causing them pain. Move away from blanket fixes. Slapping a pair of ear defenders on every overwhelmed child ignores the root of the problem. One student might need a quiet corner, while another might need five minutes to bounce on a trampoline to regulate their vestibular system.
Collaborate with the individual. Ask them what they need. A few simple adjustments, guided by empathy and understanding, can help to start to transform how a neurodivergent person experiences the world.
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