Sensory overload is something many teens with autism experience. It feels overwhelming when sights, sounds, smells, or textures become too much to handle. However, understanding why it happens and learning strategies to cope with the feeling of being overwhelmed can make a huge difference in your teen’s everyday life.

Let’s take a closer look at what sensory overload is, what triggers it, and how to start feeling more in control.

What is Sensory Overload?

Imagine you’re in a crowded mall, and the bright lights, loud voices, and strong smells from food courts are hitting you all at once. For many teens with autism, situations like this can cause sensory overload, when your brain struggles to process too much sensory information at the same time. It feels like your senses are dialed up to 11, but you can’t turn the volume down.

Everyone’s sensory experience is different – some people might be sensitive to loud noises, while others might find certain fabrics or food textures unbearable. Knowing your teen’s specific triggers is the first step in managing sensory overload.

Recognizing Triggers

To take control of sensory overload, it’s important to figure out what your teen’s personal triggers are. Do they find busy environments overwhelming? Is there a particular texture or sound that they always avoid?

Keeping track of these patterns can help you prepare or avoid situations that might cause sensory overload. A great way to do this is by using a sensory journal to have your teen or you make notes when they feel stressed and what was happening around them at that time. Eventually, you’ll start to see patterns, be able to identify triggering situations in advance, and be better equipped to manage those moments.

Strategies to Cope with Sensory Overload

When your teen feels overloaded, it’s important to have tools and strategies ready to help them calm down and regain control of their reactions. Some tips we suggest are:

• Create a Quiet Space: Have a designated quiet space where you can retreat when things become too overwhelming. It can be a good idea to find designated spaces where your teen most frequently finds themselves, like at home, school, or an after-school activity space. This quiet space could be their bedroom, a calm spot in school, or a public setting where they feel comfortable enough to take a break.

• Use Noise-Cancelling Headphones: If noise is a trigger, investing in noise-canceling headphones or earplugs can help create a more peaceful environment when things get too loud. These types of headphones not only reduce sensory overload and promote relaxation but can also improve self-regulation and enhance focus. Your teen can carry them around and use them whenever they need a sensory break.

• Breathing Exercises: When you feel sensory overload building up, deep breathing can help calm your mind and body. Try having your teen breathe in slowly through their nose, holding it for a few seconds, then exhaling slowly through their mouth. Repeat this a few times until they feel more grounded. Practice breathing exercises at times of low stress so your teen (or you) feel more at ease implementing this type of exercise in a more stressful situation.

• Weighted Blankets or Vests: For some teens with autism, deep pressure is soothing. Research suggests that weighted blankets increase the production of oxytocin, a hormone that gives us feelings of comfort and relaxation. A weighted blanket or vest can help your teen feel more secure and reduce anxiety when they are feeling overwhelmed.

• Fidget Tools: Having something to focus their energy on, like a fidget spinner, putty, or stress ball, can help your teen when they’re feeling anxious. These tools can provide calming sensory input and help manage stressful situations.

Preventing Sensory Overload

While it’s impossible to avoid all triggers, there are ways you can reduce your chances of sensory overload. Here’s how:

• Plan Ahead: If you know you’re going somewhere that could be overwhelming, try to plan ahead. This might mean going at a less busy time, wearing comfortable clothing, or bringing tools like headphones to prepare for triggers you may encounter.

• Set Boundaries: Let your teen know it’s okay to tell friends, family, or teachers when they’re feeling overwhelmed. Make sure they understand that they can let people know when they need a break or when something isn’t working for them.

• Practice Grounding Techniques: Grounding techniques help you stay connected to the present moment when things feel overwhelming. Try having your teen focus on their surroundings and naming five things they can see, four things they can touch, three things they can hear, two things they can smell, and one thing they can taste. This can help bring your focus back to the present and reduce anxiety.

We Can Help You Manage

Sensory overload can be tough, but you’re not alone. Many teens with autism experience it, and there are tools and techniques that can make a big difference. With time, practice, and support from friends, family, and professionals, your teen and you can find what works best for them.

For more tips on managing sensory issues and other challenges, check out our other blogs on the PS Academy website. Together, we can help you navigate life’s ups and downs and create an environment where you can thrive. For more information on PS Academy, contact us now with questions and even schedule a free tour.