Coping with Sensory Overload as a Neurodivergent Mom: Strategies and Tips

As a neurodivergent mom, you may often experience sensory overload, which can be overwhelming and extremely exhausting. Sensory overload happens when our senses are overstimulated by our environment. For example, loud noises, bright lights, strong smells, and crowded spaces can trigger sensory overload for some people. Sensory overload can make it difficult to focus, communicate, and function. In this blog post, we will share some strategies and tips that can help you cope with the all over overload you may be experiencing and maintain your well-being as a neurodivergent mom.

Understand your triggers

The first step in coping with sensory overload is to understand your triggers. Make a list of situations, environments, or stimuli that trigger sensory overload for you. For example, you may find that crowded places, bright lights, or certain smells trigger sensory overload for you. Understanding your triggers can help you avoid or prepare for them.

Create a sensory-friendly environment

Creating a sensory-friendly environment at home can help you reduce sensory overload. Consider using soft lighting, calming scents, and soothing music to create a relaxing and peaceful atmosphere. You can also use sensory tools like weighted blankets, fidget toys, and noise-cancelling headphones to help you regulate your sensory input.

Take breaks

Taking breaks is essential when you are experiencing sensory overload. Take a few minutes to step away from the situation or environment that is causing sensory overload. Find a quiet and peaceful place to relax and recharge. Practice deep breathing or meditation to help you calm down and reduce stress.

Use communication tools

Communication tools can help you express your needs and preferences to others. For example, you can use a visual schedule, a communication board, or a social story to help your family and friends understand your sensory needs. You can also use a noise-cancelling app or earplugs to reduce the impact of loud noises in public places.

Practice self-care

Self-care is crucial when you are coping with sensory overload. Take care of your physical, emotional, and mental health by practicing activities that you enjoy, such as reading, exercising, or painting. Make time for yourself to rest, relax, and recharge.

Seek support

Seeking support from others can help you cope with sensory overload. Talk to your family and friends about your sensory needs and ask for their support. Join a support group for neurodivergent moms to connect with other moms who understand what you are going through. Consider working with a therapist who specializes in neurodivergent-friendly therapy to help you develop coping skills and strategies.

Coping with sensory overload as a neurodivergent mom can be challenging, but it is possible to find ways to manage it. Understanding your needs can help build tools you have yet to discover. Take some time to play around with the strategies and tools in this post and see what ones work best for you. Build your toolbox according to your needs.

And remember, you are not alone, and it is okay to ask for help.