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How Do You Manage Sensory Overload in Daily Life?

njsmith

Hi everyone,
I’m an autistic adult and one of the biggest challenges I face is sensory overload—especially in places like grocery stores, public transport, or even during casual social hangouts. I’m curious how others here deal with it.

Do you use tools like noise-canceling headphones, sunglasses, or have certain routines that help? I’d love to hear what works for you.

Thanks in advance for sharing your experiences!

Njmcdirect

Parents

  • Sadly I think avoidance has been my method to date for managing much of this  - I can work from home (officially I should be hybrid) although I do my best to ONLY visit my contracted office 2-3 times year.  Shopping likewise I don't go - other than a quick pop in and out, during a quiet time.  If I go out to eat - then prefer a small group 1-3 others.  I go for a walk every lunchtime - but my chosen route usually means I met less people and few  dog owners especially with dogs off lead, so I stay away from their favoured walking spots.

    I understand this approach may not be good long term for my anxieties so is something I need to be mindful about, going forwards.

    At home - yes noise cancelling headphones (when I just want a 1-2 hour break from noise from family in the house and noise from outside), music on constantly on my Echo dots/show around the house, loop earplug (I'm trying as I will use for my daughter grad ceremony in July - but not 100% sure these work for me as I suffer tinnitus), fidget toy and also juggling balls too.  I've also removed all social media from my phone

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  • Sadly I think avoidance has been my method to date for managing much of this  - I can work from home (officially I should be hybrid) although I do my best to ONLY visit my contracted office 2-3 times year.  Shopping likewise I don't go - other than a quick pop in and out, during a quiet time.  If I go out to eat - then prefer a small group 1-3 others.  I go for a walk every lunchtime - but my chosen route usually means I met less people and few  dog owners especially with dogs off lead, so I stay away from their favoured walking spots.

    I understand this approach may not be good long term for my anxieties so is something I need to be mindful about, going forwards.

    At home - yes noise cancelling headphones (when I just want a 1-2 hour break from noise from family in the house and noise from outside), music on constantly on my Echo dots/show around the house, loop earplug (I'm trying as I will use for my daughter grad ceremony in July - but not 100% sure these work for me as I suffer tinnitus), fidget toy and also juggling balls too.  I've also removed all social media from my phone

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