Managing Sensory Overwhelm at Events: Practical Strategies for All Ages
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Whether it's a family gathering, a school assembly, or a concert, events can be a source of sensory overwhelm for many people. The noise, lights, crowded spaces, and new environments can be challenging, particularly for children, teens, and even adults who are more sensitive to sensory input. Sensory overwhelm isn't just about discomfort; it can significantly impact how someone experiences an event, leading to anxiety, meltdowns, or the need to withdraw entirely.
In our clinic, we have made intentional decisions to create a calming and supportive environment, such as including plants in our office. Despite the occasional risk of insects, plants can create a serene atmosphere, helping regulate sensory input by bringing a touch of nature indoors. Just as we have designed our space to be mindful of sensory needs, preparing for sensory overwhelm at events can make all the difference in how comfortable and enjoyable they are for everyone involved.
Here are some practical strategies tailored to different age groups to help manage sensory overwhelm at events.
For Young Children
Prepare in Advance: Before the event, talk to your child about what to expect. Show them pictures or videos of the venue if possible. Discuss the sights, sounds, and people they might encounter, and reassure them about what to do if they feel overwhelmed.
Create a Sensory Toolkit: Pack a small bag with sensory-friendly items like noise-cancelling headphones, a favourite stuffed toy, or a fidget spinner. These tools can provide comfort and help your child manage their sensory input.
Plan for Breaks: Identify quiet areas where your child can take a break if needed. Stepping away from the noise and crowds can provide a much-needed reset.
Comfort Through Familiarity: Bring along familiar items that can offer reassurance, like a blanket or a snack from home. These small comforts can provide stability in an otherwise unpredictable environment.
For Teens
Empower with Information: Teens benefit from being part of the planning process. Discuss the event, the environment, and any potential triggers they might face. Encourage them to think about what strategies they want to use.
Tech Tools: Many teens feel comforted by familiar sounds or music. Encourage them to bring along their phone and headphones so they can listen to music or a calming app if they need to tune out the noise around them.
Encourage Self-Advocacy: Teach your teen to recognise when they’re feeling overwhelmed and how to advocate for themselves, whether that’s asking to step outside for a breather or finding a quiet corner to regroup.
Layered Clothing: Wearing layers can help manage sensory comfort, particularly in environments where temperature changes can be a trigger. They can add or remove clothing as needed to stay comfortable.
For Adults
Identify Your Triggers: Adults may also experience sensory overwhelm, though it can sometimes be overlooked. Identify what tends to cause overwhelm, such as loud sounds or flashing lights, and plan accordingly.
Set Boundaries: It’s okay to set boundaries for yourself, such as declining certain invitations or planning a shorter stay at an event. Knowing your limits is a key part of managing sensory input.
Utilise Grounding Techniques: Simple grounding techniques, like deep breathing, focusing on a calming object, or using a sensory-friendly item like a stress ball, can help bring your senses back into balance when things feel overwhelming.
Create a Calming Space at Home or Work: Just like the inclusion of plants in our office, creating a calming environment at home or work can help you recover from sensory overwhelm. A small garden, soft lighting, or a quiet reading nook can make a big difference.
Bringing It All Together
Preparation and self-awareness are key when managing sensory overwhelm, regardless of age. By taking proactive steps and equipping yourself and your loved ones with the right tools, events can be more enjoyable and less stressful. It’s about finding balance, much like our decision to include plants in our office—embracing the benefits while managing the challenges.
Sensory overwhelm is a common experience, but with the right strategies, it doesn’t have to stand in the way of enjoying the moments that matter most.
Authors: Brodi Killen, Stephanie Mace and Samantha Pearce
Educational and Developmental Psychologists and Counselling Psychologist - With You Allied Health Directors