Self-knowledge and self-awareness
We can’t advocate for what we need until we know what that is.
Sensory needs
Are you a sensory seeker or sensory avoider?
Hint: Probably both. Everyone has sensory stimuli they enjoy and others they dislike. Neurodivergent people tend to have more extreme sensory preferences and aversions compared to neurotypicals.
Examples of sensory seeking:
I often twirl my hair, bite my fingernails, or pick at my skin.
I love spicy, strong-flavoured food, I enjoy eating for the variety and taste.
I am very touchy-feely. I’m a hugger, and I like to be close to people and like to cuddle with loved ones.
I love listening to my music at extremely high volumes, I enjoy feeling the music through my body.
I like to dance, flap, wiggle, fidget, and move.
I enjoy rollercoasters, swings, mountain biking, trampolines, I’d probably even enjoy bungee-jumping or sky-diving.
I need movement to help me stay focused.
Examples of sensory avoidance:
I become irritable in loud, busy places. I prefer the quiet.
Bright overhead lights are overwhelming and sometimes give me headaches.
I am considered a picky eater and am very sensitive to certain food textures.
I’m also sensitive to textures in other aspects, such as clothing.
I need to be in the right mood to enjoy physical affection.
I get dizzy easily and dislike swings and rollercoasters.
I get car sick easily.
I am extremely sensitive to hot and cold temperatures. I get cold or over-heated much more easily than other people.
*Please note, these are examples, not exhaustive lists. Most people have some senses which are more sensitive and others which are less so. Many are a combination of seeker and avoider, depending on the stimuli and circumstances.
Suggestions for sensory seekers:
Use fidget and sensory tools — there are many available which are geared toward adults, some are subtle, and some are designed to blend in with office supplies, jewelry, and clothing.
Take short, frequent breaks. Instead of working for 4 hours, then taking a half-hour break, take a 15-minute break every two hours.
Pack or prepare yourself nutritions, but tasty food and drink you are more likely to actually ingest.
Use headphones or ear buds to listen to music so you can enjoy the stimulation without disturbing others.
Suggestions for sensory avoiders:
Use or request dimmable lights, or task-lighting, rather than harsh overhead lights.
Use ear buds, ear plugs, headphones, or ear defenders to help reduce auditory stimulation when needed. You can also play soft, soothing music if you find this helpful.
Do your best to always have some “safe” foods packed and available when you need them — foods whose textures do not bother you, and food which you will actually eat.
Create or request a quiet area (in your home, school, or workplace) which is reserved for quiet activities only. A place anyone can go when they feel overstimulated.
Social needs
What communication style is most effective for you?
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