Recovering from sensory overload
June 23, 2024 9:31 AM Subscribe
I’m interested in how you recover from sensory overload, maybe after a meltdown? I have SPD, am female in my late thirties. Open to all suggestions!
I do sensory deprivation with weight in my bedroom which is a safe space for me - blackout curtains, lying in bed with weighted blanket, weighted eye pillow over my eyes, fan running as white noise, hands and feet warm (cold extremities happen to me with anxiety/panic attacks.) To bring my thinking down I count my breaths in and out from 100 to 1, or go through the alphabet trying to name a food beginning with each letter. I can usually fall asleep this way for a few hours and wake up feeling more regulated.
posted by lizard music at 10:57 AM on June 23 [1 favorite]
posted by lizard music at 10:57 AM on June 23 [1 favorite]
Kind of depends on the options available to me and the reason for the overload, honestly.
Sleep is definitely a component no matter what, though if I have recently suffered overwhelm I have trouble staying asleep for more than three or four hours at a time. So knowing this I will try to be realistic about the expectations of myself the next couple of days afterward and cancel stuff, or show up late/leave early/other ways of minimizing my time away from being able to get back to bed asap, even if I really want to do the things I had planned.
I always forget and need to be reminded by an outside person but a slow hour of stretching and floor exercises really helps. A guided thing with a video is not good in this instance, which is annoying because typically that’s one of the only ways I can do that sort of thing. But after sensory overload I don’t want any video yoga lady giving me affirmations or counting breath wrong or whatever. So instead if I can make myself settle on the floor and do verrrrry slow stretches, verrrry slow bodyweight exercises, sort of flop around and get connected back to my limbs and my breath and all that, it’s kind of like recalibration. Afterwards I feel much more inside my body and am less likely to do stuff like seemingly randomly fall over, or whack myself on surfaces. I’ve tried going for a walk to replace this but for me it doesn’t work that way; I get way too distracted by all the tiny details of being outside. I think if I were a more regular rambler type person it might, though.
I have a couple different teas that are particularly aromatic. I have a jasmine one that is extremely jasmine-y and a smoky Russian caravan and a rooibos chai that has a very strong cardamom scent. So I will try to remember to have one of these teas and do lots of intentional sniffing, holding the mug in both hands, being mindful about the steeping of the tea, etc. unfortunately if I am away from home I don’t have them, and most often I am overwhelmed when traveling. But if I can access them, having an olfactory indulgence like that is really helpful. The heat is important too. Like, a scented candle does not do the same thing because I can’t safely hold the hot thing. Maybe I should try a heated water bottle and a scent diffuser??
Watching some extremely familiar media has definitely helped me. I will watch a couple episodes of whatever Star Trek show is most easily accessible - when I’m visiting my parents my mom usually has a bunch of DS9 and Voyager on her DVR, and I’ve seen all the Star Treks previous to this current era about sixty bajillion times, so I will veg out and watch a few episodes. It can be like a little puddle of calm. I suspect my grandfather did this with M.A.S.H. in the 80s and 90s.
When I was very little I had a very large golden retriever who would lay his whole body over me and stick his nose in my ear. I realize now that he was basically doing deep pressure therapy on toddler/kindergartener Mizu. I have attempted to replicate this as an adult with weighted blankets, furry blankets, heated blankets, etc. but nothing mimics a dog’s whole ding dang body just flopping on top of you. People doing it to me can be… okay… but I don’t really like it. I’ve got close by having a very fluffy duvet and then having one large cat on my stomach and another cat demand to be in the crook of my neck. I would never be able to care for one by myself and it’s otherwise not in the cards for me, but living with a dog like a Tibetan mastiff or St. Bernard who would flop on top of me and be able to blanket my whole torso would be the dream.
posted by Mizu at 11:01 AM on June 23
Sleep is definitely a component no matter what, though if I have recently suffered overwhelm I have trouble staying asleep for more than three or four hours at a time. So knowing this I will try to be realistic about the expectations of myself the next couple of days afterward and cancel stuff, or show up late/leave early/other ways of minimizing my time away from being able to get back to bed asap, even if I really want to do the things I had planned.
I always forget and need to be reminded by an outside person but a slow hour of stretching and floor exercises really helps. A guided thing with a video is not good in this instance, which is annoying because typically that’s one of the only ways I can do that sort of thing. But after sensory overload I don’t want any video yoga lady giving me affirmations or counting breath wrong or whatever. So instead if I can make myself settle on the floor and do verrrrry slow stretches, verrrry slow bodyweight exercises, sort of flop around and get connected back to my limbs and my breath and all that, it’s kind of like recalibration. Afterwards I feel much more inside my body and am less likely to do stuff like seemingly randomly fall over, or whack myself on surfaces. I’ve tried going for a walk to replace this but for me it doesn’t work that way; I get way too distracted by all the tiny details of being outside. I think if I were a more regular rambler type person it might, though.
I have a couple different teas that are particularly aromatic. I have a jasmine one that is extremely jasmine-y and a smoky Russian caravan and a rooibos chai that has a very strong cardamom scent. So I will try to remember to have one of these teas and do lots of intentional sniffing, holding the mug in both hands, being mindful about the steeping of the tea, etc. unfortunately if I am away from home I don’t have them, and most often I am overwhelmed when traveling. But if I can access them, having an olfactory indulgence like that is really helpful. The heat is important too. Like, a scented candle does not do the same thing because I can’t safely hold the hot thing. Maybe I should try a heated water bottle and a scent diffuser??
Watching some extremely familiar media has definitely helped me. I will watch a couple episodes of whatever Star Trek show is most easily accessible - when I’m visiting my parents my mom usually has a bunch of DS9 and Voyager on her DVR, and I’ve seen all the Star Treks previous to this current era about sixty bajillion times, so I will veg out and watch a few episodes. It can be like a little puddle of calm. I suspect my grandfather did this with M.A.S.H. in the 80s and 90s.
When I was very little I had a very large golden retriever who would lay his whole body over me and stick his nose in my ear. I realize now that he was basically doing deep pressure therapy on toddler/kindergartener Mizu. I have attempted to replicate this as an adult with weighted blankets, furry blankets, heated blankets, etc. but nothing mimics a dog’s whole ding dang body just flopping on top of you. People doing it to me can be… okay… but I don’t really like it. I’ve got close by having a very fluffy duvet and then having one large cat on my stomach and another cat demand to be in the crook of my neck. I would never be able to care for one by myself and it’s otherwise not in the cards for me, but living with a dog like a Tibetan mastiff or St. Bernard who would flop on top of me and be able to blanket my whole torso would be the dream.
posted by Mizu at 11:01 AM on June 23
wilderness, rest & reading/writing on paper: all at once, ideally :-)
posted by HearHere at 11:09 AM on June 23
posted by HearHere at 11:09 AM on June 23
Bubble baths with natural scents, preferably sharp herbal ones - rosemary's a favourite. I suspect the water provides gentle pressure therapy. Contact with greenery is another favourite, as are quiet non timed puzzle games without dark patterns like Flow Free.
posted by I claim sanctuary at 11:41 AM on June 23 [1 favorite]
posted by I claim sanctuary at 11:41 AM on June 23 [1 favorite]
I'm an ambivert and while I often thrive in high-stimulation and high pressure situations, I also find them very taxing and draining. But my job requires that I keep going in these intense situations for hours, sometimes days. Thus, I have amassed a LOT of experience and tips for quickly re-regulating myself! So, this is me at lunch:
0. Figure out how much alone time I can have (ie, when I need to be somewhere again). I need to know the exact end time of my re-regulation, or else I'll worry about being late and can't actually relax! Then grab a water and a snack/beverage, and head to the alone spot (an office, a parkette, my car, even a bathroom stall).
1. Adjust my body temperature. Add or remove a layer. Blast cold air conditioning, cool fan, blanket, heater, heated blanket, whichever one appeals. Always do this first; being too hot or too cold makes it much harder to regulate.
2. Find a place to be alone. A private room is ideal. Or a little walk near trees or water. Or my car. Even a bathroom stall!
3. Get more comfortable. If I'm at home, I strip and put on comfy clothing made of very soft, loose, fuzzy or silky fabric. If in public, I undo my belt, take off shoes, etc. Tie up my hair, too, to reduce tickles and heat.
4. Put in earplugs! If I don't have earplugs I rip and roll a kleenex into a little marshmallow, and dampen it to make it denser, and put that in my ears.
5. Drink some calories, in case hanger is making it worse (iced tea or a protein shake, slowly sucked with a straw). Eat if hungry. Definitely drink some water.
6. Get as horizontal as possible. Lie on a couch or bed, recline the car seat, etc. If I get an office space for a job but know there won't be a couch, I hide a yoga mat under my desk and use my bag as a pillow. If I can't lie down I try to sit in a way where the chair / floor are supporting me as much as possible so my muscles can relax.
7. Breathe slowly and push my breath all the way down into my belly.
8. Deliberately relax my face - no frown, no clenched jaw or lips. Relax all my muscles, lower shoulders. Unclench hands. Let my belly fall softly.
9. Say how I feel out loud to myself "I feel overwhelmed because that event was really loud, plus I feel a bit awkward and guilty because I made a comment to Dave that I wish I hadn't said."
10. Tell myself why it's ok. "It's normal to feel overwhelmed after loud intense events, I'll feel better in a few minutes." "Dave didn't care that I said that / I can just be extra nice to Dave and get past the awkwardness, I'll bring him a cookie after lunch / Dave can't screw my career, that was awkward but in the grand scheme of things it's not dire."
11. Set an alarm on my phone, and then close my eyes and act asleep for as long as time permits. (The alarm is in case I actually fall asleep).
12. Open my eyes, splash water on my face or wet a kleenex with my water bottle and pat my face. Swish water in my mouth. Fix my clothing / hair / makeup etc.
13. Encourage myself - spread my arms and legs wide to take up space, fake a big bright smile, dance around, sing, tell myself I'm doing great, think of what I just did that was good, ask a pal to hype me up, play a fun song, and then get back out there for round 2!
Hope some of that is helpful!
posted by nouvelle-personne at 12:20 PM on June 23 [10 favorites]
0. Figure out how much alone time I can have (ie, when I need to be somewhere again). I need to know the exact end time of my re-regulation, or else I'll worry about being late and can't actually relax! Then grab a water and a snack/beverage, and head to the alone spot (an office, a parkette, my car, even a bathroom stall).
1. Adjust my body temperature. Add or remove a layer. Blast cold air conditioning, cool fan, blanket, heater, heated blanket, whichever one appeals. Always do this first; being too hot or too cold makes it much harder to regulate.
2. Find a place to be alone. A private room is ideal. Or a little walk near trees or water. Or my car. Even a bathroom stall!
3. Get more comfortable. If I'm at home, I strip and put on comfy clothing made of very soft, loose, fuzzy or silky fabric. If in public, I undo my belt, take off shoes, etc. Tie up my hair, too, to reduce tickles and heat.
4. Put in earplugs! If I don't have earplugs I rip and roll a kleenex into a little marshmallow, and dampen it to make it denser, and put that in my ears.
5. Drink some calories, in case hanger is making it worse (iced tea or a protein shake, slowly sucked with a straw). Eat if hungry. Definitely drink some water.
6. Get as horizontal as possible. Lie on a couch or bed, recline the car seat, etc. If I get an office space for a job but know there won't be a couch, I hide a yoga mat under my desk and use my bag as a pillow. If I can't lie down I try to sit in a way where the chair / floor are supporting me as much as possible so my muscles can relax.
7. Breathe slowly and push my breath all the way down into my belly.
8. Deliberately relax my face - no frown, no clenched jaw or lips. Relax all my muscles, lower shoulders. Unclench hands. Let my belly fall softly.
9. Say how I feel out loud to myself "I feel overwhelmed because that event was really loud, plus I feel a bit awkward and guilty because I made a comment to Dave that I wish I hadn't said."
10. Tell myself why it's ok. "It's normal to feel overwhelmed after loud intense events, I'll feel better in a few minutes." "Dave didn't care that I said that / I can just be extra nice to Dave and get past the awkwardness, I'll bring him a cookie after lunch / Dave can't screw my career, that was awkward but in the grand scheme of things it's not dire."
11. Set an alarm on my phone, and then close my eyes and act asleep for as long as time permits. (The alarm is in case I actually fall asleep).
12. Open my eyes, splash water on my face or wet a kleenex with my water bottle and pat my face. Swish water in my mouth. Fix my clothing / hair / makeup etc.
13. Encourage myself - spread my arms and legs wide to take up space, fake a big bright smile, dance around, sing, tell myself I'm doing great, think of what I just did that was good, ask a pal to hype me up, play a fun song, and then get back out there for round 2!
Hope some of that is helpful!
posted by nouvelle-personne at 12:20 PM on June 23 [10 favorites]
My bed... I love my weighted blanket. I also have a sleep mask that I put on and then a pillow over the top part of my head covering the mask. A fan blowing on me. A boring video on my phone at a volume just loud enough I can hear the voice but not understand it.
posted by kathrynm at 2:12 PM on June 23 [1 favorite]
posted by kathrynm at 2:12 PM on June 23 [1 favorite]
I like to switch the lights off, draw the curtains and sit in the dark. Light can be really stimulating.
posted by unicorn chaser at 1:49 AM on June 24
posted by unicorn chaser at 1:49 AM on June 24
I need to be away from people to get over sensory overwhelm. Preferably completely away, but at a minimum, I need absolutely nobody to be trying to interact with me.
If I'm out and about, spending some time in a (quiet!) bookshop or museum will usually help me settle myself again. Gardens, aviaries, and anywhere else I can watch birds / animals / insects are also good.
If I'm at home, I can go for a walk in the countryside, or, like I claim sanctuary, I can take a long bath with some sort of herbal scent (and a book).
If I can't do any of those things and have to just wait it out, it usually takes 24-48 hours to get back to baseline (assuming I don't have to deal with the trigger again in that time).
posted by ManyLeggedCreature at 1:57 AM on June 24
If I'm out and about, spending some time in a (quiet!) bookshop or museum will usually help me settle myself again. Gardens, aviaries, and anywhere else I can watch birds / animals / insects are also good.
If I'm at home, I can go for a walk in the countryside, or, like I claim sanctuary, I can take a long bath with some sort of herbal scent (and a book).
If I can't do any of those things and have to just wait it out, it usually takes 24-48 hours to get back to baseline (assuming I don't have to deal with the trigger again in that time).
posted by ManyLeggedCreature at 1:57 AM on June 24
Stimming, by singing.
Hiding in immersive fiction, either reading or writing it. This is a form of dissociation.
Isolating myself and reducing most types of stimulation that might keep me wired. So no noise, no people, no doing executive functioning. Doing simple algorithms may help, such as working with logic puzzles or spreadsheets that are not frustrating to use.
Flailing around energetically. This is hopefully doing something useful and not distressing to people around me.
Care-taking something that is not going to make demands on me. People or pets don't work, but plants do, as do dolls. I feel better after I change a row of dolls into summer outfits, or water the vegetables.
These are in order of what I will most likely try.
I also sometimes try to work through the situation, using words and logic, probably on paper, but possibly talking out loud to myself while I walk. This seldom helps as it turns into rumination, but occasionally does work, when the discussion with myself leads to sensible immediately actionable resolves, such as a resolve to not interact with someone for 48 hours, or ideas how I can remove some stressors, such as piling all the dirty dishes outside on the porch when they can't be washed yet.
posted by Jane the Brown at 7:50 AM on June 24
Hiding in immersive fiction, either reading or writing it. This is a form of dissociation.
Isolating myself and reducing most types of stimulation that might keep me wired. So no noise, no people, no doing executive functioning. Doing simple algorithms may help, such as working with logic puzzles or spreadsheets that are not frustrating to use.
Flailing around energetically. This is hopefully doing something useful and not distressing to people around me.
Care-taking something that is not going to make demands on me. People or pets don't work, but plants do, as do dolls. I feel better after I change a row of dolls into summer outfits, or water the vegetables.
These are in order of what I will most likely try.
I also sometimes try to work through the situation, using words and logic, probably on paper, but possibly talking out loud to myself while I walk. This seldom helps as it turns into rumination, but occasionally does work, when the discussion with myself leads to sensible immediately actionable resolves, such as a resolve to not interact with someone for 48 hours, or ideas how I can remove some stressors, such as piling all the dirty dishes outside on the porch when they can't be washed yet.
posted by Jane the Brown at 7:50 AM on June 24
(Disclaimer: I have not been assessed for or diagnosed with autism or SPD but I am definitely some kind of neurodivergent and I certainly do get overstimulated quite easily.)
If it's feasible, floating in a swimming pool is the number one most effective way to recover for me. I never feel more calm and at peace than when I'm immersed in water. It even feels like it quiets the ceaseless inner monologue for those days when I even feel overstimulated inside my own brain.
If it's not, like Jane the Brown I try to do something that I find soothing/stimming in a cool, quiet room. For me this is usually organizing something or making lists or spreadsheets.
Also +1 to nouvelle-personne's strategy of changing into loose, soft, comfortable clothing.
Sometimes a replacement soothing stimulus can be helpful. A lotion, candle, or cup of tea with a scent I really like (I love the smell of chlorine so the swimming pool is this for me too); a favorite snack; listening to beautiful music; holding and petting a pet.
posted by capricorn at 12:56 PM on June 24
If it's feasible, floating in a swimming pool is the number one most effective way to recover for me. I never feel more calm and at peace than when I'm immersed in water. It even feels like it quiets the ceaseless inner monologue for those days when I even feel overstimulated inside my own brain.
If it's not, like Jane the Brown I try to do something that I find soothing/stimming in a cool, quiet room. For me this is usually organizing something or making lists or spreadsheets.
Also +1 to nouvelle-personne's strategy of changing into loose, soft, comfortable clothing.
Sometimes a replacement soothing stimulus can be helpful. A lotion, candle, or cup of tea with a scent I really like (I love the smell of chlorine so the swimming pool is this for me too); a favorite snack; listening to beautiful music; holding and petting a pet.
posted by capricorn at 12:56 PM on June 24
If possible, take a day to do absolutely nothing and interact with nobody. Read/watch favourite shows/smoke weed/do nothing in a dark, quiet room with a weighted blanket or in the backyard with earplugs/noise cancelling headphones. Take epsom salt baths. Eat my favourite foods. If I get restless, bake or cook something simple and familiar or go for a long walk somewhere quiet.
If not possible, cancel everything that is optional, tell my roommates I need to not talk to anyone that day and to text me unless it’s an emergency, and reduce unpleasant/increase pleasant sensory input as best I can. This could look like: wearing noise cancelling headphones on public transit, if there’s a break between work/appointments/errands spend it in the park on a swing, splurge on nutritious foods (I find fresh fruit and vegetable juices help), go on autopilot when I do have to interact with people and do a friendly variation of grey rock to avoid making interactions more interesting/complex/spicy than they need to be, have a favourite food or drink to look forward to at the end of the day, put unpleasant/scary problem solving/planning thoughts aside and focus on mentally planning something pleasant for the future… that’s all I can think of now, but it changes day by day according to what my options are.
posted by wheatlets at 1:30 PM on June 24
If not possible, cancel everything that is optional, tell my roommates I need to not talk to anyone that day and to text me unless it’s an emergency, and reduce unpleasant/increase pleasant sensory input as best I can. This could look like: wearing noise cancelling headphones on public transit, if there’s a break between work/appointments/errands spend it in the park on a swing, splurge on nutritious foods (I find fresh fruit and vegetable juices help), go on autopilot when I do have to interact with people and do a friendly variation of grey rock to avoid making interactions more interesting/complex/spicy than they need to be, have a favourite food or drink to look forward to at the end of the day, put unpleasant/scary problem solving/planning thoughts aside and focus on mentally planning something pleasant for the future… that’s all I can think of now, but it changes day by day according to what my options are.
posted by wheatlets at 1:30 PM on June 24
+1 to hydration/calories, a cool dark room, weighted blanket, and either silence or ambient music. A soft cat if available.
Not to be weird, but I buy rice by the 10lb+ bag and store it in a big cambro. Sticking my hand in there and moving it all around is great. Would recommend.
Also wanted to throw in an alternative suggestion: soothing video games. It doesn't always work, but methodical games (for me, things like Stardew Valley) can be regulating, if I'm needing to quiet my mind down as part of the overwhelm.
posted by sazerac at 3:04 PM on June 24
Not to be weird, but I buy rice by the 10lb+ bag and store it in a big cambro. Sticking my hand in there and moving it all around is great. Would recommend.
Also wanted to throw in an alternative suggestion: soothing video games. It doesn't always work, but methodical games (for me, things like Stardew Valley) can be regulating, if I'm needing to quiet my mind down as part of the overwhelm.
posted by sazerac at 3:04 PM on June 24
Not so much for a full 'overload', but just to regulate a bit: getting some hand cream and massaging it into my hands. (Bonus points for a nice smell.)
posted by demi-octopus at 1:18 PM on June 25
posted by demi-octopus at 1:18 PM on June 25
« Older UV blocking sun umbrella recommendation? | Time sensitive! Nail Polish on nice dining room... Newer »
You are not logged in, either login or create an account to post comments
The key to this is to figure out what kind of input is regulating to you and have that available as needed. A lot of people benefit from quiet, still places, almost like a kind of sensory deprivation if they’re over sensitive. But some people need vigorous exercise or to listen to music. Swinging, especially in a linear motion, can be regulating if you’re able to get some kind of rocking chair. Deep pressure is pretty universally regulating. Weighted stuffed animals, weighted vests, and weighted blankets can all be great for this. Good luck!
posted by Amy93 at 10:39 AM on June 23 [2 favorites]