Understanding and Managing Sensory Overload in the Summer
Summer is a time of sunshine, outdoor activities, and relaxation, but for individuals with sensory sensitivities, it can also be a season of heightened sensory overload. Sensory overload occurs when one or more of the body's senses are overstimulated, leading to discomfort, anxiety, and sometimes meltdowns. This is particularly common in individuals with autism, ADHD, and other neurodivergent conditions. At North Metro Psychological Services, we understand the challenges that summer can bring and are here to offer strategies to help manage sensory overload during this vibrant season.
Common Triggers of Sensory Overload in the Summer
1. Heat and Humidity: High temperatures and humidity levels can be physically uncomfortable and overwhelming for individuals with sensory sensitivities.
2. Crowded Places: Summer is a popular time for festivals, theme parks, and other crowded events, which can lead to sensory overload due to the noise, visual stimuli, and close proximity to others.
3. Bright Lights and Sunlight: Increased exposure to bright sunlight and reflective surfaces can be overstimulating for those with heightened visual sensitivities.
4. Loud Noises: Outdoor concerts, fireworks, and busy playgrounds can produce loud noises that are difficult for sensitive individuals to tolerate.
5. Changes in Routine: Summer often brings a break from the regular school schedule, leading to changes in routine that can be unsettling.
Strategies for Managing Sensory Overload
1. Create a Sensory-Friendly Environment:
Use Sunglasses and Hats: Protect against bright sunlight by wearing high-quality sunglasses and wide-brimmed hats.
Stay Cool: Use cooling towels, portable fans, and stay hydrated to manage heat.
Noise-Canceling Headphones: These can help block out loud and unexpected noises in crowded places.
2. Plan Ahead:
Choose Less Crowded Times: Visit parks, beaches, and other attractions during off-peak hours.
Prepare for Transitions: Use visual schedules or timers to help manage changes in routine.
3. Have a Sensory Toolkit:
Include Items Like: Fidget toys, chewy jewelry, weighted blankets, or a favorite book to provide comfort and sensory input.
4. Establish a Safe Space:
Designate a Quiet Area: Create a quiet, comfortable space at home where your child can retreat to if they feel overwhelmed.
5. Practice Mindfulness and Relaxation Techniques:
Breathing Exercises: Simple deep breathing or guided imagery can help calm the nervous system.
Mindfulness Apps: Use apps designed for relaxation and mindfulness to help manage anxiety and sensory overload.
6. Gradual Exposure:
Slowly Introduce New Experiences: Gradual exposure to potentially overwhelming stimuli can help build tolerance over time.
7. Use Sensory-Friendly Tools:
Bug Spray Alternatives: Lightweight long pants and sleeves or spraying clothing instead of skin can help manage sensitivity to bug sprays.
Sensory-Friendly Bathing Suits: Find bathing suits that are comfortable and don’t have irritating textures or elastic waistbands.
Portable Shelters: Use umbrellas or beach cabanas to provide a retreat from the sun and sensory stimuli.
Protective Shoes: Bring along a pair of aqua socks or other comfortable shoes that work well in outdoor conditions.
8. Prepare for New Experiences:
Talk It Out: Discuss upcoming activities in advance to help your child know what to expect.
Do a Test Run: Practice new activities in a low-stress environment to help your child get used to sensory experiences gradually.
Make a Sensory Go-Kit: Pack a backpack with items that provide sensory relief, such as earmuffs, fidget toys, or a weighted lap pad.
Conclusion
Managing sensory overload in the summer requires a proactive and compassionate approach. By understanding common triggers and implementing practical strategies, you can help your child or yourself enjoy the season more comfortably. At North Metro Psychological Services, we are here to support you with a range of services tailored to the needs of neurodivergent individuals. Whether it's through therapy, assessments, or counseling, our team is dedicated to helping you achieve a balanced and fulfilling life.
For more insights and strategies, check out our recent blog posts:
Creating an ADHD-Friendly Home Environment: Practical Tips for Parents
A Guide to ADHD-Friendly Nutrition: Boosting Focus and Reducing Hyperactivity
Breaking the Stigma: How to Start Conversations About Mental Health
If you need further assistance, feel free to contact us through our contact form or call us at 770-485-3224. We're here to help!